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CONOR BURGON CUSTOM WORKOUT

Hey there Conor!  Here’s your CUSTOM TRAINING PROGRAM.  All you have to do give commitment, a wee bit ‘o courage, and talking with the coach and the community to keep moving forward and making tremendous progress.  Just give us 45-60 MINUTES 3-5 days a week to skyrocket your results!  Thanks for being part of the community and we’re looking forward to everything you’re going to achieve!

SPINE FLEXIBILITY

Description:  Follow along with this video for a full-body flexibility training.

Goal:  1 round at start of workout for warm-up and 1 round at end of workout for cooldown. 10 second holds or 10 reps per move for warm-up, 30 second holds or 15 reps per move for cool-down

BENT KNEE BABY STRETCH

Description:  DO THIS MOVE DAILY FOR YOUR LOWER BACK

Goal:  20-30 second holds 2 reps max for a total time of 60 seconds

DAY 1

BODY ROLLS

Description: This stretch begins while standing, perform a body roll paying CLOSE attention to not allow your bottom to shift backwards. Consider placing your bottom against a wall with your feet 2-3 inches away from the wall to hold yourself accountable. You should feel a strong stretch in the back of your calves.

Goal: 8 body rolls with 15 second holds

HANGING PIKE-UPS

Description: Goal is to bring toes to bar working your core compression to the max.

Goal: 3 Rounds of 10 reps.

Extra Notes: You might not hit 10 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

PYRAMID PUSH-UPS

Description: Start in a pike and transfer weight over arms. Lower head to floor and press back up.

Goal: 3 rounds of 10 reps

Extra Notes:  You might not hit 10 reps every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

HOLLOW TO CRUNCH TO HOLLOW TO V

Description: Follow this vid for a great core workout. HOLLOW TO CRUNCH TO HOLLOW TO V-UP.

Goal: 20 reps daily

STRADDLED HOLLOW HOLDS

Description: Start laying on the floor with your core engaged causing your lower core to be flat on the ground as you body rounds like the bottom of a boat. You will then hold this position for the prescribed time.

Goal: 3 rounds of 30 second holds

Extra Notes: You might not hit 30 seconds every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

SKIN THE CAT

Description: Start in hanging with your shoulders engaged (shoulder blades down) to keep from your neck over-engaging. Straddle your legs.  You will then engage your core as demonstrated in this video to raise the legs past your head.

Goal: 3 rounds of 2 reps of this video

Extra Notes:  You might not hit 2 reps every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

DAY 2

BUTTERFLY STRETCH

Description: Sit on the floor with bottom of feet touching and knees wide. You will then work to push both legs down as shown in this video.

Goal: 1 round of 30 second holds per side.

Extra Notes: You might not hit 30 seconds each side, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

PIKE HOLDS

Goal: 3 Rounds, 1 minute holds

Extra Notes: You might not hit all reps every round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

OPEN HIP SQUATS

Description:  This move starts in standing with feet and knees turned out facing a wall to give you feedback for your trunk. You will then squat down as low as you can tolerate keeping your chest up throughout before you strongly contract your glutes to return to standing.

Goal:  3 Rounds, 10 reps per round

Extra Notes:  You might not hit 8 reps every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

WALL HS WALK-UPS

Description: Touch nose and toes to wall.

Goal:  3 Rounds, 5 reps per round

Extra Notes:  You might not hit all reps every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PLANCHE PUSH-UPS

Description: Start in a tall plank creating a turtle shell back. Shift weight forward and perform push ups.

Goal: 3 Rounds, 10 reps 

Extra Notes: You might not hit 5 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

DAY 3

FIGURE 4 STRETCH

Description: This move starts laying on the ground with 1 foot on the wall (that leg at 90 degrees at knees and hips.) From there you will cross the other leg so that your ankle is at the knee of the lifted leg on the wall. You will then push the crossed leg at the knee to work to open your hip. DO NOT ALLOW YOUR PELVIS TO ROTATE AS YOU DO THIS MOVEMENT.

 

Goal: 1 Round, with 30 second hold per side per round.

Extra Notes: You might not hit 30 seconds each side, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

STRADDLE BACKS ON FLOOR

Description: You will start laying on the floor with your legs straight. From there you will engage your lower core to bring your knees towards your chest as you roll your pelvis off the floor. From there, you will slowly lower your feet back to the floor before bringing legs back up. NO MOMENTUM IS USED FOR THIS MOVEMENT.

Goal: 3 Rounds, 10 reps per round.

Extra Notes: You might not hit 10 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

BRIDGE PUSH-UPS AT WALL

Description: Start in a bridge against wall. Perform push-ups while keeping glutes engaged and chest open.

Goal: 3 rounds of 8 reps

Extra Notes:  You might not all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

HUMAN FLAG STRETCH

Description: Start by placing your hands above your head with arms on your ears holding a dowel rod. You will then tilt sideways holding onto the dowel rod working on stretching out your lats.

Goal: 3 Rounds, 30 second holds per side per round

Extra Notes: You might not hit 30 seconds every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

V-UPS ON THE BLOCK

Description: 

Goal: 3 rounds of 20 reps

Extra Notes: You might not hit 10 reps each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

FROG STAND HOLDS

Description: Lean forward with knees on arms working to balance while engaging your core to stabilize your hips.

Goal: 3 Rounds of 30 second holds per round.

Extra Notes: You might not hit 30 seconds every round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!