PERFORMANCE
Warm-Up.
3-5 minutes of Foot Mobility Drills
Followed by…
Double-Leg Calf Raise Stretch x 2 minutes + Single-Leg Eccentrics for Calves x 8-10 reps each leg @ 10 seconds down per rep
(Movement demos … Read More
PERFORMANCE
Warm-Up.
“Mind Muscle” Complete Snatch Warm-Up
Followed by…
Then…
A.
Every 2 minutes, for 16 minutes (8 sets):
Snatch
*Sets 1-2 = 2 reps @ 70%
*Set 3 = 1 rep … Read More
RECOVERY DAY
A.
Review Invictus Content from the Week
* The Lost Art of Isolation
* Pro Tip: Transitioning from the Clean to the Jerk
* The Great Kettlebell Swing Debate
* How To Connect … Read More
PERFORMANCE
Warm-Up.
3-5 minutes of Foot Mobility Drills
Followed by…
Double-Leg Calf Raise Stretch x 2 minutes + Single-Leg Eccentrics for Calves x 8-10 reps each leg @ 10 seconds down per rep
(Movement … Read More
PERFORMANCE
Warm-Up.
Assault Bike x 60 seconds (60-65% perceived effort)
Supinated Grip Static Hang x 60 seconds (accumulate if needed)
Perfect Stretch x 10 steps
Pronated Grip Static Hang x 60 seconds (accumulate if needed)… Read More
PERFORMANCE
Warm-Up.
“Mind Muscle” 12-Minute Mobility for Hip Hinge Day
Followed by…
Static Hang x As Many Seconds as Possible
Followed by…
Two Sets:
Banded Good Mornings x 20 reps
Bird Dogs x 20 reps… Read More
PERFORMANCE
Warm-Up.
“Mind Muscle” Complete Snatch Warm-Up
Followed by…
Invictus Weightlifting Barbell Complex (with empty barbell):
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
4 Power Snatch, 4 Overhead Squat… Read More
PERFORMANCE
Warm-Up.
“Mind Muscle” Overhead Movement Prep
Followed by…
Hold bottom of Air Squat x 60 seconds
Followed by…
Invictus Weightlifting Barbell Complex (with empty bar):
5 Deadlift, 5 Muscle Cleans, 5 Press In Split … Read More
PERFORMANCE
Warm-Up.
“Mind Muscle” Hip Internal Rotation for Squatting
Followed by…
One Set (Courtesy of Invictus Masters Coach, Nichole Kribs):
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per … Read More
RECOVERY DAY
A.
Review Invictus Content from the Week
* The Problem with Sit-Ups – A Gymnast’s Perspective
* Why You SHOULDN’T Take a Pre-Workout Supplement
* Q&A: I Tried Pull-Up Negatives & Dropped Like … Read More
PERFORMANCE
Warm-Up.
“Mind Muscle” Hip Adductor Stretch with Eccentric Loading
Followed by…
Three Sets of:
Dumbbell Complex x 1 rep
Rest 45-60 seconds
One rep of the Dumbbell Complex (start in plank) =
Right Arm … Read More
PERFORMANCE
Warm-Up.
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
PERFORMANCE
Warm-Up
*Courtesy of Invictus Gymnastics
Every minute, on the minute, for 9 minutes (3 sets) of:
Interval 1 – Donkey Kick Burpee x 3-4 reps
*Only kick as high as you feel comfortable.
Interval … Read More
PERFORMANCE
Warm-Up.
Wall Slides x 8-10 reps
Y’s x 8-10 reps
Walking Lunges x 8-10 steps
Followed by…
Squat Therapy x 8-10 reps
T’s x 8-10 reps
Alternating Lateral Lunges x 8-10 steps
Followed by…… Read More