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DARREN BERKLEY CUSTOM WORKOUT

Hey there Darren!  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!

DAILY EXERCISES

  • At least one 1 hand reverse flag attempt each side,
  • On rings low to ground for safety: 3 attempts 1 arm chin up each side (spread through 1 hour)
  • 3 small hop dips on top of bar
  • A few swings and jump off
  • 1-3 Bridge twists
  • 1 handstand to stalder negative that is better than the previous day (may take a few attempts)
  • 5-10 bent arm planche pulse pushups on floor
  • 1 handstand kata, a different level each day all the way up to 9…piecemeal it together if necessary
  • 1 freerun kata, same as handstand

DAY 1

MASTER WARMUP

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

Goal:  10 reps if reps, 10 sec holds if holds

NINJA 5

Description: Follow along with this video

Goal: 3 rounds of 2 reps

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!

DRAGON FLAGS

Goal: 3 rounds of 7 reps

Extra Notes: You might not hit 7 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

L CIRCLES

Description: Work to hold your hips and feet up the whole time!

Goal: 3 rounds of 5 reps per direction

POWER MOVES KATA LEVEL 1

Description: Follow this video to continue your journey into the element of power moves! FOCUS ON A SOLID FLARE TO YOU CAN PROGRESS TO LEVEL 3

Goal: 3 rounds of 3 reps per round

Extra Notes:  You might not hit 3 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!

SPINDLE TO SWIPE

Description: Work your core and shoulder strength 

Goal: 3 rounds of 5 rep each direction

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!

L DIPS

Description: Work your core and shoulder range of motion

Goal: 3 rounds of 5 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!

TOE TAPS ON BLOCK

Description: A great way to work your cardio, core and hip strength.

Goal: 3 rounds of 15 reps per leg

Extra Notes: You might not hit 15 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

FLEXIBILITY

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

Goal:  1 round at end of workout for cooldown. 30-60 second holds per move, otherwise 5 reps per move

BRONCOS

Description: Focus on the timing of switching between your hands and feet.

Goal: 3 Rounds, 15 reps

Extra Notes: You might not hit 15 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!

SWIPES

Description: Follow this video to work further into power moves control.

Goal: 3 rounds of 8 reps each side

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!

CRAB TO WINDMILL

Description: Focus on hip control so that your feet don’t touch the floor to help you progress further into powermoves kata.

Goal: 3 rounds of 5 reps both directions

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!

FIGURE 4 SQUAT

Description: Cross your leg by placing your ankle at the opposite knee. You will then work squats holding this leg position to work your hip strength and mobility.

Goal: 3 rounds of 10 reps per leg 

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!

DAY 4

NINJA STRENGTH LEVEL 4 CRUNCH FLAG

Goal: 3 rounds of 3 reps, 3 second holds per rep

HANDSTAND PUSH-UPS

Description: Work on your upper body strength to progress your handstand stability and future transitions of frog to handstand.

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!

FLARES

Description: Work both directions here with focus of hips high and legs as you through the actual flare!

Goal: 3 rounds of 5 reps per side 

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 5

WRIST WARM-UP

Description: Follow this video for a solid wrist warm-up. The video demonstrates 5 reps of each move, you will do at least 10 reps.

Goal: 1 round of 10-15 reps of each move 

Extra Notes: You might not hit 15 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

1 ARM HANDSTAND LEANS

Goal: 3 rounds of 3 second holds x3 reps per side

1 ARM V-UPS

Goal:  3 Rounds of 5 reps side

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!

SQUAT TO STALDER

Description: Focus on bent elbows with thighs on triceps to maximize your core engagement as you lift 1 leg up at a time.

Goal: 3 rounds of 8 reps per side 

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!

LUNGED BRIDGE PUSH-UPS

Goal: 3 rounds of 3 reps per side

Extra Notes: You might not hit 3 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!