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Performance Workouts

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Invictus Gymnastics

January 25, 2021 – Performance and Limited Equipment Workouts

Performance

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

January 24, 2021 – Performance and Fitness

Fitness, Performance

RECOVERY DAY

A.
Review Invictus Content from the Week
* What is Hypertrophy Training?
* Identity-Focused Goals
* Press Your Way to a Squat PR!
* Diaphragmatic Breathing w/ Tactile Cue
* DB Box Step-Over … Read More

January 23, 2021 – Performance and Limited Equipment Workouts

Performance

PERFORMANCE

Warm-Up.

Band Distracted Hip Flexor Stretch x 60 seconds per side
Butterfly Pulse x 30 seconds

Followed by…

Hawaiian Squats x 5 reps per side
Russian Baby Makers x 10 reps

Followed by…

Four … Read More

January 22, 2021 – Performance and Limited Equipment Workouts

Performance

PERFORMANCE

Warm-Up.

“Mind Muscle” Overhead Movement Prep

Followed by…

200 meter run

Followed by…

Static Hang x 60 seconds (accumulate time if needed)
DB Squat Cleans x 5
Burpees x 5
Wall Slides x 5 … Read More

January 21, 2021 – Performance and Limited Equipment Workouts

Performance

PERFORMANCE

Warm-Up.

Row 1000 meters

Followed by…

“Mind Muscle” Hamstring Stretching w/ Eccentric Loading

Followed by…

Three Sets:
5 Deadlifts
(practice touch and go cycling)
20-30 seconds Handstand Hold
(practice perfect hand placement each time)… Read More

January 20, 2021 – Performance and Limited Equipment Workouts

Performance

PERFORMANCE

Warm-Up.

Pec Activation with Pec Stick or Medicine Ball

Followed by…

Kettlebell Halos x 5 each direction

Followed by…

Two Sets with Each Arm:
Single-Arm Floor Press x 6 @ 3113 tempo
Single-Arm Extended … Read More

January 19, 2021 – Performance and Limited Equipment Workouts

Performance

PERFORMANCE

Warm-Up.

Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)
*Station 2 – Banded Lateral Monster Walk
*Station 3 … Read More

January 18, 2021 – Performance and Limited Equipment Workouts

Performance

PERFORMANCE

Warm-Up.

“Mind Muscle” Overhead Movement Prep

Followed by…

Every 2 minutes, for 4 minutes (2 sets) of:
Jerk Balance x 3 reps

Immediately Followed by…

Every 2 minutes, for 4 minutes (2 sets) of:… Read More

January 17, 2021 – Performance and Fitness

Performance

RECOVERY DAY

A.
Review Invictus Content from the Week
* A Little Perspective for Tackling 1RM Days
* Muscles, Joints, and…Your Nervous System?
* Why People Commonly Fail at New Year’s Resolutions
* Ring Swing … Read More

January 16, 2021 – Performance and Limited Equipment Workouts

Performance

PERFORMANCE

Warm-Up.

10 Slow and Controlled Deep Squat Progressions
10 Slow and Controlled Kettlebell Ankle Pulse (per side)

Followed by…

Two sets of:
30 Seconds Banded Monster Walks (forward)
30 Seconds Banded Monster Walks (backward)… Read More

January 15, 2021 – Performance and Limited Equipment Workouts

Performance

performance

Warm-Up.

3 Minutes on Bike/Run/Row/Ski @ moderate pace w/ nasal breathing only

Followed by…

Two sets of:
Band Assisted Hip Flexor Stretch x 45 seconds per side
Band Assisted Lat Stretch x 45 seconds … Read More

January 14, 2021 – Performance and Limited Equipment Workouts

Performance

PERFORMANCE

Warm-Up.

Royal Coil Movement Primer

Followed by…

Pronated Grip Hang from Bar x As Many Seconds as Possible

Followed by…

Two Sets:
Dragon Flags x 5
Table Turners x 10
Shuttle Runs x 4 … Read More

January 13, 2021 – Performance and Limited Equipment Workouts

Performance

PERFORMANCE

Warm-Up.

“Mind Muscle” Hip Internal Rotation for Squatting

Followed by…

(Nasal Breathing Only)
30 Seconds Assault Bike
Over/Under Barbell x 3 reps in each direction
Static Hang from Bar x 30-60 seconds
20 Seconds … Read More

January 12, 2021 – Performance and Limited Equipment Workouts

Performance

PERFORMANCE

Warm-Up.

Pec Activation with Pec Stick or Medicine Ball

Followed by…

Kettlebell Halos x 5 each direction

Followed by…

Two Sets with Each Arm:
Single-Arm Floor Press x 6 @ 3113 tempo
Single-Arm Extended … Read More

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