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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

MICHAEL BURGOS CUSTOM WORKOUT

Hey there Michael!  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!

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

SPINAL FLEXIBILITY

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

Goal: 1 round at start of workout for warm-up or 1 round at end of workout for cooldown. 10 second holds per move for warm-up, 30 second holds per move for cool-down if holds, otherwise 5 reps per move.

WORKOUT 1

CORE V LEG LIFTS

Description: Being sitting with your arms propped behind you. Set your core. Use your core to produce a leg V-Up.

Goal: 3 rounds of 10 reps WITH 5 SECOND HOLDS

BRIDGE FOR OPENING SHOULDERS

Description: Push up into a bridge with your feet on the wall. Weight shift onto your hands while pushing your chest up to the ceiling to work on opening your shoulders.

Goal: 3 rounds of 3 reps with 15 sec holds

Begin how we did it on the zoom with your feet elevated on a step of some kind. This is your goal 🙂

FIGURE 4 PISTOL SQUAT

Description: Stand with the pole on one of your sides. Hold the leg further away from the pole out in front of you. Cross one leg over the other, and perform a pistol squat as far down as you can control with help form the pole for balance.

Goal: 3 rounds of 5 reps each leg

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 per round.

L-STAND HOLDS

Description: Begin by pressing up into your L-stand.

*Do not lose your turtle shell or compression!*

Count your seconds so we can monitor your progress!

Goal: 3 rounds of 3 L-stands for as long as you can hold (Your hold times should decrease as the rounds go on)

FREESTANDING HANDSTAND

Description: Begin in a lunge with your arms up to your ears. Kick up to a handstand using your back leg and land with your lead leg.

 Goal: 3 rounds of 3 reps each leg.

HANDSTAND ROLL OUTS

Description: Perform a handstand wall walk up with your belly towards the wall. Round out your lower back and contract your core as you slowly lower your head towards the floor. Perform a roll.

Goal: 3 rounds of 3 roll outs.

Alternative: perform as needed when you're kicking up to a handstand haha

HIP IR SQUAT

Description: Begin in a resting squat with your legs separated. Drop one knee down to the floor in an inward direction. Switch sides. Goal eventually is for this to be a fluid and continuous motion.

Goal: 3 rounds of 10 reps each side.

SPLIT PULSES

Description: This move starts by leaning forward and allowing your hands to reach the ground with knees bent. Then slide your legs out to the side, straightening your knees as you slide them 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: 5 reps with 15 seconds of pulsing

Workout 1 is complete! I'm proud of you. Keep pushing yourself Michael! - Bethany 🙂

WORKOUT 2

TABLE TOP - MARCHING LEGS

Description: Begin in a table position. Squeeze your core and glutes while you lift one leg. Go as slow and controlled as you can.

Goal: 3 rounds of 5 reps each side

BENT KNEE V-STAND TO STRAIGHT KNEE

Description: Begin in a bent knee V-stand with your pelvis off the floor. You will then straighten one leg at a time as the video shows.

Goal: 3 rounds of 8 reps each leg.

FROG STAND

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

WALL BRIDGE WALK DOWNS

Description: This move starts by standing two feet away from the wall. Perform a wall bridge then walk your hands down the wall as far as you can. Eventually the goal is to get your hands all the way to the floor and back up into standing.

Goal: 3 rounds of 3 attempts

STALDER PUSH UPS

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.

Goal: 3 rounds of 10 push-ups each side

W-SIT SQUAT

Description: Follow Lee in the video to ease yourself into the W-sit.

Goal: 3 rounds of 3 reps.

ONLY DO ONE LEG AT A TIME! Not the full W-sit yet.

N SIT SWITCH

Description: lay on your back with your legs as the video shows (in a N-sit). You will then switch your legs over the opposite direction. Hold for 10 seconds then switch back to the other direction.

Goal: 10 second holds x 4 reps each direction.

Extra Notes: keep your core intact so your lower back is not arches. Keep your lower back on the floor the entire time.

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 x 2-4 reps per side

Workout 2 is finished! Woo-hoo!!! Take a deep breath and stay focused on your goals. - Bethany 🙂