PERFORMANCE
Warm-Up.
Banded Scarecrow x 30 seconds each position
Banded Hamstring Flossing x 30-60 seconds each side
Reverse Snow Angels x 15-20 reps
Jefferson Deadlifts x 5-10 reps
Followed by…
Then…
A.… Read More
PERFORMANCE
Warm-Up.
“Mind Muscle” Overhead Movement Prep
Followed by…
Kettlebell Swings x 15 (nasal breathing only)
Wall Slides x 5 @ 3131
Kettlebell Swings x 15 (nasal breathing only)
Static Hang x 60 seconds (accumulate … Read More
PERFORMANCE
Warm-Up.
Three Sets:
20 seconds of Alternating Lunges (mix it up each round: lateral, front, bowler)
10 seconds rest
20 seconds of Single-Arm Plank (right)
10 seconds rest
20 seconds of Hold in Bottom … Read More
PERFORMANCE
Warm-Up.
“Mind Muscle” Hamstring Stretching w/ Eccentric Loading
Followed by…
Three sets of:
Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Rest … Read More
PERFORMANCE
Warm-Up.
Banded Lat Stretch x 30-60 seconds per side
Banded Sampson Stretch x 30-60 seconds per side
Lateral Banded Walks x 30 seconds each direction
Scapular Pull-Ups x 10-15 reps
Followed by…
Three Sets:… Read More
RECOVERY DAY
A.
Review Invictus Content from the Week
* Hit Extension Without Banging the Bar Off Your Thighs
* How to Shift From a Fixed to a Growth Mindset
* Q&A: Ideas for When … Read More
PERFORMANCE
Warm-Up.
Followed by…
100 meter jog
Followed by…
Two Sets:
Kettlebell Halos x 6 (3 each direction, nice and slow)
Alternating Single-Arm Kettlebell Snatches x 6
Followed by…
100 meter … Read More
PERFORMANCE
Warm-Up.
Followed by…
Squat Therapy x 5 reps @ 3211 tempo
Followed by…
Mini-Band Activation x 10 steps/reps each
Monster Walk Forward + Backward
Lateral Step Left + Right
Squat… Read More
PERFORMANCE
Warm-Up.
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at … Read More
PERFORMANCE
Warm-Up.
“Mind Muscle” Complete Snatch Warm-Up
Followed by…
Then…
A.
Every 2 minutes, for 16 minutes (8 sets) of:
Slow Pull Snatch + Snatch
(for the slow pull snatch, it should … Read More
PERFORMANCE
Warm-Up.
“Mind Muscle” Prone Swimmers x 60 seconds
Followed by…
Followed by…
“Mind Muscle” Prone Swimmers x 60 seconds
Followed by…
Two to Three sets of:
Kettlebell Complex
*10 Bulgarian … Read More
PERFORMANCE
Warm-Up.
“Mind Muscle” Overhead Movement Prep
Followed by…
Three Sets:
Static Hang x 30-60 seconds (accumulate if needed)
Rest 15-20 seconds
Ring Hold in: Support x 20 seconds + Catch (bottom of dip) x … Read More
RECOVERY DAY
A.
Review Invictus Content from the Week
* Zoom Out From Your Routine for Perspective
* Strength Breaks – My Secret Sauce
* Your Guide to Lower Body Accessory Work
* “Mind Muscle” … Read More
PERFORMANCE
Warm-Up.
Deep Squat Progressions x 5 reps
Band Distracted Ankle Pulse x 30 seconds per side
Followed by…
Three sets of:
Row Sprint Start + 5 strokes (10 total)
Wall Climbs x 2-4 reps… Read More