Invictus Physical Therapy & Sports Performance

Invictus Physical Therapy & Sports Performance Physical Therapy, Nutrition, and Tactical & Sports Performance

INVICTUS WORKOUT OF THE DAY (9/3)Foam roll and corrective work, then into performance prep:1a. Single Arm KB Squat to Pr...
09/03/2026

INVICTUS WORKOUT OF THE DAY (9/3)

Foam roll and corrective work, then into performance prep:

1a. Single Arm KB Squat to Press x5 each
1b. 10-20-10 Shuttle x1
(5 sets)

2a. KB Bulgarian Split Squat x8 each
2b. DB Row x8 each
2c. TRX Double Leg Hip Extension x8
2d. Single Arm DB Incline Bench Press x8 each
(4 sets)

3a. MB Russian Twists x20 each
3b. MB Get Up Sit Up x20
(3 sets)

Stretch.

Which part's testing you more, the 10-20-10 shuttle or the MB Get Up Sit Ups?

Recovery isn't rest. It's a process.Recovery is the deliberate restoration of physical and mental capacity, not just tak...
09/02/2026

Recovery isn't rest. It's a process.

Recovery is the deliberate restoration of physical and mental capacity, not just taking a day off. Sleep, tissue work, and how you fuel afterward all count. Skip it and the other seven pillars stop compounding: you plateau, then you break down. It's treated with the same priority as training in every plan we build.

Next up: Nutrition, the pillar most people get wrong first.

What does your recovery routine actually look like?

This is the pillar you train last, on purpose.Skill is precision and efficiency of movement, and it sits at the top of t...
08/31/2026

This is the pillar you train last, on purpose.

Skill is precision and efficiency of movement, and it sits at the top of the performance pyramid for a reason: it's built on everything below it. You can be mobile, stable, strong, powerful, and have the endurance to sustain it, and still lose it all under fatigue if the skill isn't trained too. That's why programs that skip straight to "advanced" movements often stall.

Next up: Recovery, the most skipped pillar of all.

What's a skill you had to rebuild from the ground up?

INVICTUS WORKOUT OF THE DAY (8/27)Foam roll and corrective work, then into performance prep:1a. Single Arm KB Clean x5 e...
08/27/2026

INVICTUS WORKOUT OF THE DAY (8/27)

Foam roll and corrective work, then into performance prep:

1a. Single Arm KB Clean x5 each
1b. Stagecoach Ropes x3 (max triple extension, big jump and slam)
(5 sets)

2a. Double KB Rack Step Ups x5 reps
2b. Pull Ups x5
2c. Double KB Single Leg RDL x5 each
2d. KB Standing Single Arm Press x5 each
(5 sets)

3a. Change Plate In’s and Out’s (2.5, 5, or 10) x10 each way & each side, 40 total
3b. Dead Bug x10 each
(2-3 sets)

Stretch.

Which one’s got your grip screaming first, the stagecoach ropes or the change plate in’s and out’s?

Happy National Dog Day from the real MVPs of Invictus.The team wouldn’t be complete without them.🐾 Onslow — professional...
08/26/2026

Happy National Dog Day from the real MVPs of Invictus.

The team wouldn’t be complete without them.

🐾 Onslow — professional morale officer, self-appointed, never off the clock

🐾 Balto — working on his mobility these days, still shows up, respects the process

🐾 Lainey — maximum intensity at all times, zero off switch, arguably our most enthusiastic athlete

Three dogs, zero rest days, full commitment to the mission. If they can show up every single day, so can you.

08/26/2026

Meet Onslow, currently in training for his first Ironman.

Run, straight into the water, no hesitation. If a dog can commit to a training block, you can make it to the gym today.

08/26/2026

No days off, not even for the four-legged members of the team.

Lainey putting in the morning miles like it’s just another Wednesday. If the Invictus dogs don’t skip a session, what’s your excuse?

Client Spotlight: Allison Trainor HopkinsIn April, Allison sprained her MCL on vacation. Her first question wasn’t how b...
08/25/2026

Client Spotlight: Allison Trainor Hopkins

In April, Allison sprained her MCL on vacation. Her first question wasn’t how bad it was, it was whether she’d still be able to compete in this year’s Tough Mountain Challenge.

Working with Emilie, she spent the next 12 weeks focused entirely on rehab, which meant less than two weeks left to actually train for race day. In her words:

“Instead of dwelling on what I couldn’t do, I focused on what I could control. I committed to my rehab, stayed consistent with my nutrition, and reminded myself that while I might not be as fit as I wanted to be this year, I was still capable of doing hard things.”

She finished in 1:25:10, nearly identical to her time in each of her last three Tough Mountain Challenges, on two weeks of training instead of a full season.

This is what following a rehab plan the right way looks like. Congrats, Allison Trainor Hopkins, see you out there next year.

If you're only following us here, you're missing half of it. WODs, the Eight Pillars series, and more, all on Instagram....
08/23/2026

If you're only following us here, you're missing half of it. WODs, the Eight Pillars series, and more, all on Instagram.

instagram.com/invictusptperformance

Your body runs on three different engines.Endurance isn't one system, it's three: an immediate one for short bursts, an ...
08/23/2026

Your body runs on three different engines.

Endurance isn't one system, it's three: an immediate one for short bursts, an anaerobic one for sustained hard efforts, and an aerobic one for everything longer than a couple minutes. Training only one (long slow runs, for most people) leaves the other two undertrained, and can quietly raise injury risk.

This is exactly what we train for. Structured 10K, half marathon, and marathon plans, built around how your body's engines actually work, not just miles on a schedule.

Next up: Skill, the pillar that decides whether all this training actually shows up when it counts.

Do you train for endurance, or just for one type of it?




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119 Maine Street
Brunswick, ME
04011

Telephone

+12078448551

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