PERFORMANCE & FITNESS
Warm-Up.
Tabata x 2 sets each of:
(20 seconds work followed by 10 seconds rest = 1 set)
– Single-Arm Plank
– Alternating Lateral Lunges
– Side Plank
– Air Squats
– … Read More
PERFORMACE
Warm-Up.
Glute Activation Warm-Up
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Fire Hydrant Iso Hold x … Read More
RECOVERY DAY
A.
Review Invictus Content from the Week
* Coach’s Tips: Creating Your CHIMA
* How to Adjust Caloric Intake While Injured
* Are You a Good Soldier?
* MV Shook – Committed to … Read More
PERFORMANCE & FITNESS
Warm-Up.
Followed by…
Two sets of:
Med-Ball Squats x 10 reps
Med-Ball Rotational Throws x 10 reps (left)
Med-Ball Rotational Throws x 10 reps (right)
Med-Ball Deadlifts x … Read More
PERFORMANCE
Warm-Up.
4 Minutes of Calf & Hamstring Mobility of Your Choice
Run or Row 400 meters (at a jog/low effort)
4 Minutes of Hip Flexor & Quad Mobility of Your Choice
Run 400 or … Read More
PERFORMANCE & FITNESS
Warm-Up.
3 Minutes Assault Bike w/ Nasal Breathing Only
Followed by…
Static Hang x 60 seconds
Wall Slides x 60 seconds
Handstand Hold x 60 seconds
Followed by…
Two Rounds (ramp up … Read More
PERFORMANCE
Warm-Up.
Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps
Followed by…
Three sets of:
Bear Crawl x 20 … Read More
PERFORMANCE
Warm-Up.
Followed by…
One Set:
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg … Read More
PERFORMANCE
Warm-Up.
“Mind Muscle” Complete Snatch Warm-Up
Followed by…
Two Sets w/ PVC or empty barbell:
5 Muscle Snatch, 5 Overhead Squat
4 Power Snatch, 4 Overhead Squat
3 Squat Snatch, 3 Snatch Balances
2 … Read More
RECOVERY DAY
A.
Review Invictus Content from the Week
* 3 Tips for Getting Back to Your Routine
*So You Want to Lose Weight? Try Maintenance Calories First
*Quality Gymnastics Skills Practice
*… Read More
PERFORMANCE & FITNESS
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…
Three sets of … Read More
PERFORMANCE
Warm-Up.
Followed by…
One Set:
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg … Read More
PERFORMANCE
Warm-Up.
“Mind Muscle” Complete Snatch Warm-Up
Followed by…
Two Sets w/ PVC or empty barbell:
5 Muscle Snatch, 5 Overhead Squat
4 Power Snatch, 4 Overhead Squat
3 Squat Snatch, 3 Snatch Balances
2 … Read More
PERFORMANCE
Warm-Up.
4 Minutes of Calf & Hamstring Mobility of Your Choice
4 Minutes of Hip Flexor & Quad Mobility of Your Choice
Use the Mind Muscle Playlist for ideas!
Followed by…
Tabata Fun! x … Read More