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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

DON MELVIN CUSTOM WORKOUT

Hey there Don!  Here’s your CUSTOM TRAINING PROGRAM.  All you have to do is give commitment and a wee bit ‘o courage. Talk with your 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!

Form is more important than reps! You might not hit all reps or even do all rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

SPINE FLEXIBILITY

NINJA STRENGTH - LEVEL 1

WORKOUT 1

PRE BRIDGE TWIST

Description: Begin in a plank on elbows. Rotate one leg over the other while rotating on one shoulder as far as you can. Hold for 10 seconds then return to a plank. Rotate the opposite direction.

Goal: 3 rounds of 5 reps each direction.

TWIST LUNGES

Description: Start standing with your feet slightly wider than shoulder width apart. Turn one direction 90 degrees making sure your pivot both feet with your body. Perform a lunge assuring your front knee does not translate over your front toe. If it does, reset and begin with your feet further apart.

Goal: 3 rounds of 8 reps each leg.

PIKE TO PLANK - FEET IN RINGS

Description: Begin with your feet in the rings at chest height so your body is in a tall plank. You will then use your core to keep your legs straight while pulling your feet closer to your arms into a pike position. Slowly lower yourself back down into a tall plank position.

Goal: 3 rounds of 8 reps

REVERSE GRIP PUSH UP

Description: Start in a push-up position with your hands turned at least 90 degrees to the side (if not more to face backwards.) Hands should be positioned so that as you dip down on the push-up your hands are level with your stomach. Hold your core active throughout push-ups to support spine and encourage gluteal activation.

*Keep elbows close to side as much as possible to maximize triceps engagement.*

Goal: 3 rounds of 10 reps

PIKE HANDSTAND WALK IN

Description: Start with feet on a raised surface such as a bed or chair. You will then walk yourself in towards your feet bending at your hips while keeping your core active working to bring your hips over your shoulders without arching your back then walk back out to the plank.

Goal: 3 rounds of 3 reps.

HANGING L EXTENSIONS

Description: Hang from your pull up or rings in a tucked up position. Straighten your knees into an L extension then return to a tucked up position.

Goal: 3 rounds of 8 reps

SUPINE HAMSTRING STRETCH

Description: This stretch begins while laying on the floor. Bring one knee to your chest, and then straighten that leg. Keep your back flat against the ground. You should feel a strong stretch in the back of your thigh.

Goal: 4 reps each leg x 30 second holds 

MIDDLE SPLIT WITH PELVIS ON WALL

Description: Begin standing with your back to a wall or door. Move your feet ~3 inches away from the wall then walk them out into your middle split as far as you can do. The wall will help you stay over your feet and not shift your weight backwards.

Goal: 2 min hold

WORKOUT 2

STALDER PUSH UP - LIFTING 1 LEG

Description: Start in sitting with legs wide. You will then place 1 hand on each side of 1 leg. You will then lean forward working your core compression while strongly pushing through your triceps to lift your bottom. Once your bottom is off the ground, you will then work to lift the leg between your hands up and off the ground by crunching your core.

Goal: 3 rounds of 5 push-ups each side

PISTOL SINGLE LEG SQUAT MODIFICATION

Description: Start standing with feet wider than your shoulders. Then squat with 90 degrees of bending at hips and knees. You will then shift towards one side then the other without lifting your hips between sides.

Goal: 3 rounds of 10 reps each direction.

LEANING MUSCLE UP

Description: Position the bottom part of the rings at chest height. Hold the rings in a false grip. Position yourself UNDER the rings now. Perform a row squeezing shoulder blades together. Keeping elbows tight, shift weight forwards and push into muscle up. Keeping elbows tight, slowly lower self back to starting position.

Goal: 3 rounds of 10 reps

FROG STAND HOLDS

Description: This move starts by placing your hands on the ground flat in front of you slightly wider than your shoulders. You will then bring your feet close to your hands to allow your inner thigh near your knees to lean against your elbows. From there you will lean forward to lessen weight on your feet until you can lift BOTH FEET up off the ground.

Goal: 3 rounds of 5 reps for as long as you can hold.

V-STAND LEVEL 0.5

Description: Start sitting on floor with legs out straight and toes pointed. Position hands on floor in front of hips trying for near middle of the thigh. Lean forward and give a strong push with your triceps and shoulders downward to lift your bottom. HOLD the V-stand and hold one leg up. Pulse the other leg up before switching legs.

Goal: 3 rounds of 5 reps each leg.

WALL BRIDGE TOUCHES

Description: Start by standing 1-2 feet away from the wall. Lean back as far as you can to bridge against the wall. The goal is to eventually have your hands flat against the wall and start walking your hands down. Eventually this will progress to a full bridge.

Goal: 3 rounds of 5 reps.

Extra Notes: If you get dizzy doing this exercise, keep your eyes on the ceiling the whole time. Don’t look back at the wall quite yet. This exercise also trains your inner ear to get used to inverting.

FRONT SPLIT WITH EXTERNAL ROTATION

Description: This move starts by placing the stretching leg onto a raised surface at chest height or higher. The surface needs to be on the outside of the leg so that as you lean forward you are stretching away from the midline of the body.

Goal: 1 min hold x 2 reps

PANCAKE STRETCH

Description: Sit in a middle straddle with your legs as far apart as you can with your toes pointed up. Keep your back straight and arms to your ears. Hip hinge forward to feel a stretch.

Goal: 30 sec holds x 4 reps

WORKOUT 3

PIRIFORMIS LUNGE

Description: Find a surface about hip height. Put a leg onto the surface in a figure 4 position. You will then lunge as the video shows as deep as you can.

Goal: 3 rounds of 10 reps each leg.

CORE LEG LIFTS TO V COMPRESSIONS

Descrption: Begin in sitting with your legs out straight. Contract your core and raise your legs 6″ off the floor. Maintain a hollow back as you tuck your knees to chest then extend legs up to V compression (feet over head). Return knees to chest then back to 6 inches.

Goal: 3 rounds of 5 reps.

PULL UPS + NEGATIVES

Description: This move begins with lifting yourself into a pull-up position by using a box or step of some kind. You will focus on control lowering yourself back into the full hang. Use the step to hop back up into a pull-up position again.

Goal: 3 rounds of 15 pull ups – Add in negatives once you are no longer able to do a pull up to get to the full reps. Make sure to lower for at least 5 seconds.

HALF IRON CROSS

Description: Perform a chin up on rings. Hold the top position as you attempt to straighten one arm out to the side into a half iron cross.

Description: 3 rounds of 5 reps each arm

PIKE TO TABLE VALDEZ CORE

Description: This move begins in a pike. Rotate to table while keeping your hips elevated. Raise one arm and opposite leg. Keep them straight. Rotate your body towards your extended leg attempting to touch hand and foot together.

Goal: 3 rounds of 8 rotations each side.

PIKE PUSH UPS

Description: Begin with your feet on an elevated surface with your body in a pike position. Perform a push up assuring only your elbows/shoulders are moving but you are keeping the angle at your hips the same.

Goal: 3 rounds of 10 push ups.

TABLE TOP - OPPOSITE ARM/LEG

Description: Begin in a table position. Squeeze your core and glutes while you lift one leg and the opposite arm to high-five your knee. Go as slow and controlled as you can.

Goal: 3 rounds of 5 reps each side

QUAD STRETCH

Description: This move starts in a lunge with the back leg bent with knee directly against a wall. From there you will push your lower back towards wall causing a stretch to your hip flexor and quad.

Goal: 15 second holds 4 reps per side

BENT KNEE BABY STRETCH

Description: Begin by laying on your back. Grab the inside of both your feet as the video shows then pull your knees toward your armpits. Attempt to straighten your knees as much as you can.

Goal: 15 sec holds x 3 reps