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Burn with Kearns: Warrior Reset Mechanics. Using our ancestor’s techniques – Kevin Kearns

Burn with Kearns: Warrior reset Mechanics – How our ancestors’ techniques can speed up performance recovery 

By Kevin Kearns

I love this field of fitness! What have I noticed over the past 35 years in the trenches? I have found that what is old is new. Fitness techniques of old always end up coming back. In the 80’s we never heard of Pilates. In the 90’s only the “granola crunchy” folks did yoga. Even myself I used to call Yoga, yogurt! Now I’m going on my 13th year in yoga, 2 to 3 times per week. Yoga, they think, goes back to the days of the Egyptians. It could be older than that.

The first dumbbell was invented during the days of Caesar. When I was growing up the back of the comic books had a Charles Atlas ad for bodyweight and isometric exercises to get stronger. He had the very first certification program in the 40s! Kettlebells? What was that when it came out in the mid 90s ? No one in fitness made them, now everyone makes them. It’s one of the number one home fitness pieces of equipment in US and Europe. In 1990 I read an article in the Idea Fitness Journal about a trainer that got and old pair of cable cross over handles and tied them to a PT surgical tubing band. I thought nothing of them. Fast forward, and I take my bands on the road from the UK to Japan. Medicine balls were duct taped and in the back of the boxing gym. Now you have every med ball in the world made out of everything and anything. I saw a company making weighted hammers, companies selling empty kegs as weights, and sandbags.

My point to this is our ancestors knew ways to speed up and enhance recovery. The challenge is we have become a sedentary species and sitting is not a posture that makes us good, healthwise, every day. We don’t need to hunt for our food , which we use to burn 1400 calories a day just looking for food. Now we have DoorDash and others, etc. Postures and movements of old that we needed to function daily need to be infused into our daily routine. In my experience with my clients and myself there are some areas for all of us that need help with flexibility, isometric strength, and rotation. These are caused by living the way we are living today and being less physically active daily.

Here are the areas that need the most attention in my professional opinion.

1. Neck – our necks are weaker than ever because we are in flexion all day with zero extension.

2. Pec major and pec minor – leaning over a desk all day puts these muscles into constant isometric contraction

3. Hip Flexors – by sitting all day we are constantly flexing them with zero extension for 8-12 hours a day.

4. Feet, ankles and calves – since we have all these fancy support systems for our shoes our feet and alike are in constant extension vs flexion. They don’t get a break to breath at all. Shoes can be foot coffins)

5. Paraspinals – the entire lower back has minimal flexion or extension on a daily basis .

6. Glute Medius – This is the smaller muscle in the “big house” that needs work and is often neglected. It is integral for lower back strength.

Here is a program we came up for our clients to either strengthen these areas and increase flexibility.

We call it Burn with Kearns – Eagle Warrior Reset Mechanics.

  1. Hunters squat – We would sit around the campfire and eat like this. The position is simple. Do a full squat as low as you can without severe pain. Pain will happen because you are opening up your joints in your lower body. The heels can come off the ground. Now we are going to do 3 sets for 30 seconds to a 1-minute hold. This will not be fun.
  2. Spear stance – This is how snipers position themselves as our ancestors did with spears hiding in the bush hunting. One leg will be bent at 90 degrees with that knee facing forward. The back leg will be bent straight behind you. You can switch between the back foot flat or on the toes they are both beneficial. The shoulders must be push back and you will be upright looking right in front of you. 1-3 sets 30 seconds to a minute hold.
  3. Toe pose – this is a real suck! No joke. You have your knees bent and sitting on your heels with your toes in full extension and tucked under you. This will help stretch the bottom of your feet which have been neglected for years. A mentor taught me ‘If you have problems with your feet, you will have problems up to your neck. 1-3 sets 30 seconds to 1 minute.
  4. Flying Squirrel – just like it sounds. This is excellent we have found for the lower back and upper shoulders. You will lie on the floor face down with your arms straight in front of you. Your feet will be turned out. Then you will lift your legs, chest and arms off the ground while keeping your neck neutral. 1-3 sets 15 reps.
  5. Neck ups – I had used this years ago and have circled back to it. Lie on the floor with your knees bent. Raise your head and bring you chin to your chest. This has also been known to tighten up the skin under the chin as well for a bonus. 1-3 sets 10 reps.
  6. Extended horse crawl – in this motion most people will keep the head down and only extend the leg and arm til it’s parallel to the floor. We are asking you to look up at the ceiling and extend the arm, neck and leg as high as you can. 1-3 sets 5-10 reps.
  7. Snow angels – no joke. This is extremely beneficial for the upper shoulders, glute Medius, and pecs. It’s harder than it looks and is an excellent movement. 1-3 sets 15 reps.
  8. Front ball stretch – this was something we always did in karate class. I came to find out that it’s an old yoga stretch. You are going to sit into one leg with the foot turned out and heel off the ground if necessary. The other will be straight and your toes pointed towards the ceiling. 1-3 sets 30 seconds to 1 minute hold.
  9. One-legged bridge – with your knees bent at 90 degrees and one leg in the air straight. You are going to press your foot towards the ceiling. 1-3 sets 15 reps.
  10. Dancer – stand on one leg, grab the outside of your ankle. No press your foot into your hand and your hand into your foot. 1-3 sets 30 seconds to 1 minute.
  11. Fire hydrant – In a four-point stance, on your knees, you are going to extend one leg straight off the ground, big toe facing the ground and bring the leg straight off the ground towards your elbow. Then repeat on the other side. 5-8 reps 3 sets.
  12. Camel – kneel down on the floor. Then lift the hips up in the air as you reach back and try and touch your feet. Look up over one shoulder and then the other. 1-3 sets 10 reps.

This what we have found that has worked for many of our clients and athletes. Whether they be a UPS worker, Soccer Mom, or UFC fighter this has helped our clients recover faster and perform better.

Coach Kearns


Kearns is hosting a fundraiser to help remove the stigma of mental illness. More information can be found by visiting

Both of Coach Kearns’ books may be purchased on For more information about Coach Kevin Kearns, including scheduling speaking engagements and classes (both online and in person), please contact him at 508-404-8503 or

Coach Kevin Kearns has been coaching in the world of fitness, nutrition, and tactical self defense for over 3 decades. As the former conditioning coach to 15 UFC Pro Fighters, and ranked in the Top 5 in the UFC , he is no stranger to the the importance of proper nutrition and proper mindset programming. He has long advocated to all his clients – athletes or the general population – about the importance of programming mind, body and spirit. 

Coach Kevin Kearns BS FMS CPT – Former conditioning coach to 15 UFC Pros Ranked in Top 5 by the UFC Personal Fitness Coach, Author, Columnist, Motivational Speaker, Corporate Wellness Consultant, Youth Wellness Program Provider, Certification Specialist, Personal Self Defense, and Law Enforcement Defensive Tactics Specialist

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