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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

DON BURKS CUSTOM WORKOUT

Hey there Don!  Here’s your custom program.  All you have to do is a little each day with commitment, a wee bit ‘o courage, and talking with your coach to keep moving forward and making tremendous progress. We will give you the explicit instructions to follow to maximize your training while keeping you from injuring yourself.  Just give us a couple minutes each day of solid effort and you’re going to skyrocket your training.  Thanks for being part of the community and we’re looking forward to everything you’re going to achieve!

SPINAL FLEXIBILITY

Description: Follow this video for a full body flexibility warm-up that can be done nearly every day of the week. Only do moves that do not cause pain (stretching discomfort is normal, pain is not!)

Goal: Complete each move with 10 reps (if reps) or 10 second holds (if holds)

MASTER WARM-UP (TALIA LEAD WARM-UP)

Description: Follow this video for a full body flexibility warm-up that can be done nearly every day of the week. Only do moves that do not cause pain (stretching discomfort is normal, pain is not!)

Goal: Complete each move with 10 reps (if reps) or 10 second holds (if holds)

WRIST MOBILITY

Description: Complete this daily to work your wrists for mobility and strengthening

Goal: Complete each move with 10 reps 

N SIT SWITCH

Description: Complete this daily to work your hip mobility

Goal: 3 reps per side with 10-15 second holds per rep

DAY 1

SINGLE LEG SPLIT PULSES

Description: This move starts by leaning forward and allowing your hands to reach the ground with knees bent on the ground. Then slide 1 leg out to the side, straightening your knee as you slide it outwards.  Once you reach a comfortable split position with minimal stretching, you will gently pulse your hips up and down to give an additional stretch at the bottom of the pulse and back to resting position at the top of the pulse allowing your body weight to be partially supported by your arms. 

Goal: 1 Round, 3 minutes per side with 30 seconds stretch, 15 second rest

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

INTRODUCTION TO V-STAND

Description: You will start sitting on the floor with legs straight, hands on either side of your hips. You will then lean forward as you push strongly through your arms contracting your triceps to lift you hips as you engage your core to support your hips lifting

Goal: 3 rounds, 10 reps

PIRIFORMIS LUNGES

Description: Work this starting position, then lung to touch the back knee to the floor.

Goal: 3 rounds of 7 reps per leg

Extra Notes:  You might not hit all 7 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

HANGING WIPERS

Description: Lift your legs by bringing your knees tight to your chest in hanging using your core to lift instead of your hip flexors. Keep legs extended and bring feet to the bar. Move legs side to side in wiper motion.

Goal: 3 rounds of 10 reps per direction

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!

1 ARM HS PROGRESSION

Description: Start in handstand against wall and shift weight to each arm. Keep legs straddled.

Goal: 3 Rounds, 8 reps 

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

DAY 2

SKIN THE CAT

Description: Start hanging. Crunch legs to chest and rotate body backward, sending legs through arms and down. Without touching the floor, roll back up to start.

Goal: 2 rounds 5 reps

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

SWEEP SQUATS

Description: Squat down and transfer weight to side. Then sweep leg forward and back to the side. Shift weight and repeat on other side.

Goal: 3 rounds of 5 reps each side

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

1 LEGGED PYRAMID PUSH-UPS

Description: Start in a piked plank position. You will then lift 1 leg behind you as you hold your core active. You will then complete push-ups as seen here.

Goal: 3 rounds of 16 reps (8 per side).

Extra Notes:  You might not hit 16 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

TUCK PLANCHE HIP LIFT

Description: Start in a tucked planche position with toes touching the floor. From there you will lift your core and hips off the ground.

Goal: 3 rounds of 5 reps per leg

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

BRIDGE WALK DOWNS

Description: You will stand in front of a wall and work to walk your hands down before returning to standing. 

**ONLY WALK DOWN AS FAR AS YOU CAN SAFELY RETURN TO STANDING**

***DO NOT TWIST OUT OF THIS MOVEMENT. COME UP WITH BOTH ARMS TOGETHER TO BETTER ENGAGE YOUR CORE AND PROTECT YOUR BACK***

Goal: 3 rounds of 7 reps

Extra Notes:  You might not hit 7 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

DAY 3

WALL MIDDLE SPLITS WITH BUTT TO WALL

Description:  Start in a shoulder width (or slightly wider) standing middle split with butt to wall. You will then work to bend forward as demonstrated here to eventually get your elbows to the floor.

Goal:  3 Rounds, 30 second holds per round if warm, or 15 pulses per round if cold

INCHWORMS

Description: Follow this video to work your flexibility as well as your pelvis, core and shoulder control. 

Goal: 3 rounds of 20 steps

Extra Notes:  You might not hit all 20 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

HUMAN FLAG HOLDS

Description: Grab onto support and transition to standing human flag position. Engage core and hold.

Goal: 10 reps of 30 second holds each side

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!

HOLLOW TUCK, HOLLOW V-UP

Description: Start in hollow body. Then transition to tuck and then to v-up.

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!

NINJA KATA 1

Description: Follow the video to begin ninja strength.

Goal: 2 rounds

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