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MORGAN BERNS CUSTOM WORKOUT

Hey there Morgan!  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!

DAY 1

FLEXIBILITY ANYTIME, ANYWHERE WARM-UP

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 per move for warm-up, 30 second holds per move for cool-down

FROG TO 1 LEG HANDSTAND

Description: Start in a frog with knees to elbows. You will then engage your core to allow you to lift 1 leg up off your elbow while you hold your balance.

Goal: 3 rounds of 8 reps per leg

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!

TABLE TO VALDEZ CORE

Goal: 3 rounds of 10 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!

GORILLA WALKS

Description: Follow along with this video

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!

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.

DAY 2

V-STAND HOLDS

Description: Work to hold the V-stand for as long as possible!

Goal: 3 rounds of max hold time

SPINDLES

Description: Follow the video to perform a spindle. Begin slowly to learn the motor coordination.

Goal: 3 rounds of 3 min practice each direction.

NINJA STRENGTH KATA LEVEL 2

Description: This is your ninja strength kata. Work on your core and upper body control in the air for this portion of your powerbatics journey.

Goal:  3 Rounds of 3 reps

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!

PIRIFORMIS STRETCH

Goal: 3 rounds of 30 second holds per leg

Extra Notes: You might not hit 8 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

PISTOL SINGLE LEG SQUATS

Description: Use your book shelf or table to balance to lower yourself to the floor while you keep your heel flat without your hips moving sideways at all.

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 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

REVERSE PRESS WALK-DOWNS

Description: This move can be done against a straight wall as well as a runged ladder. You will be sure that your hips are stacked over your shoulders and hands before controlling your feet down to the ground slowly.
Goal: 3 Rounds, 8 reps
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!

FROG TO PLANCHE

Description: Start in a frog position balancing on both elbows. Once balanced you will squeeze your glutes and core to lift your legs off your elbows and return them back to your knees.

Goal: 3 rounds of 8 reps

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 TRANSITIONS

Description: Start by leaning forward on your knees bringing your hips towards 1 elbow that is bent under you. You will then lean forward balancing to bring your knees/legs up off the floor. Once balanced, you will work to transition yourself to the opposite elbow without allowing your knees to touch the ground.

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!

STALDER ROLLS

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!

DAY 4

MASTER WARM-UP

Goal: 1 round, 10 reps if reps, 10 second holds if holds

HUMAN FLAG TAPS

Goal: 3 rounds of 5 reps per side 

Extra Notes: You might not hit 1o 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!

PIKED WALL HANDSTAND HOLDS

Description: Follow along to keep progressing your handstand work. Focus on stacking your hips over and then past your shoulders to open them up.

Goal: 3 rounds of 8 reps 

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!

FLARES AROUND THE WORLD

Description: Work both directions here with focus of hips high and lessening the weight through your feet.

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

BRIDGE PUSH-UPS AGAINST WALL

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!

V-STAND TO PLANK TRANSITIONS

Description: Work your core compression and shoulder strength specifically to lift your hips to bring them back and forward without touching the floor.

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!

SQUAT TO STALDER TO PLANK

Description: Work both directions here with focus of hips high and lessening the weight through your feet.

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!

HANDSTAND ROLL-OUTS

Description: Start by getting your shoulders very close to the wall, thank rounding your body to bring your hips away as you bend your elbows and tuck your head strongly.

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!