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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

ROBINSON VALENZUELA CUSTOM WORKOUT

Hey there Robinson!  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 30-60 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 over number of reps always! Listen to your body!

SPINE FLEXIBILITY

WRIST WARM UP

Follow this video twice for a full wrist warm-up

WORKOUT 1

SWEEP

Description: This is a great coordination move. Begin with your hands on the floor in front of you. You will shift your weight towards your stance leg while straightening out your sweep leg. Begin your sweep out in front of your body and towards your stance leg. Put your weight into your arms and “hop” your stance leg over sweep leg then continue to bring your sweep leg around your body.

Goal: 3 rounds of 6 sweeps per leg

PLANK TO V PULL THROUGH

Description: Begin in a plank with hollow back. Pull your legs through your arms and out to a reverse plank. Do the opposite to return yourself back to a plank.

Goal: 3 rounds of 5 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.

HOLLOWBODY HOLDS

Description: This move starts by laying on your back. You will then contract your core while lifting your legs and arms just slightly causing your body to become like the bottom of a rocking horse. Keep your arms back by your ears.

Goal: 3 Rounds, 2 reps with 30 second holds.

PULL UP 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 10 negatives with at least 5 second lowering

PYRAMID PUSH UPS

Description: Begin 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.

SHOULDER FLEXION STRETCH

Description: Start standing with hands on a surface waist height or higher. Then walk feet backwards and bend at hips to allow the shoulders to open. Hold position for a count of 10 seconds

*Focus to ensure that your back doesn’t arch and the movement comes from your shoulders.*

Goal: 2 reps of 60 second holds

CALF STRETCH

Description: This move starts by placing the front of your foot against the wall with your heel on the ground. Keeping your knee straight, lean forward causing a stretch of the calf. Focus on shifting your hips forward with your knee straight.

Goal: 30 sec holds x 4 reps each leg

WORKOUT 2

FOREARM CARTWHEELS

Follow the video to perform a forearm cartwheel.

Goal: 3 rounds of 5 cartwheels each direction

HANDSTAND STACKING

Description: Perform a handstand wall walk up as far as you can. Engage your core maximally while you stack your hips over your shoulders. Then bring one leg off the wall. Then switch legs.

Goal: 3 rounds of 2 handstands

HANGING L EXTENSIONS

Description: Hang from your pull up 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

TWIST SQUAT

Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist 90 degrees to one side, then complete bending the knee to the floor. Goal is to keep the stance narrow to allow the back knee to land at the front heel.

Goal: 3 rounds of 10 reps per leg.

PLANCHED PUSH UPS

Description: Hold a tall planched plank as the video shows. Keep a hollow back spine and core engaged throughout. Weight shift forward over your hands as far as your wrists will allow.

Goal: 3 rounds of 8 reps

SWIPE TURNS

Description: Begin in a pike position and elevate one leg up behind you. Keep that knee straight the entire time. While keeping that leg from touching the floor, rotate your body and shoulders to come into a table top position. Focus on keeping your hips up throughout and do not let your bottom drop. Rotate back into a pike.

Goal: 3 rounds of 5 reps each direction

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 

PIGEON STRETCH

Description: This move starts in lunged position. Place one leg in front of you like in the video. You will then lean forward causing an increase in stretch to the hip/buttock area.

*Be sure to keep your chest up and hips pointed forward.*

Goal: 30 second holds x 4 reps each leg

WORKOUT 3

VALDEZ

Description: Start in a low squat with one arm up. Follow that arm up, back, and over with your eyes/head and allow your body to follow. Land in the same direction you began in.

Goal: 3 rounds of 5 reps each side.

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 lift one leg at a time.

Goal: 3 rounds of 10 reps each leg.

SNAKE SQUAT

Description: Start standing with feet wider than your shoulders. Then squat as deep as you can. You will then shift towards one side then the other fully extending your leg out without lifting your hips between sides.

Goal: 3 rounds of 5 reps each direction

STALDER PUSH UP - 1 LEG LIFT

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

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.

ELBOW PIKE SPLITS HOLD

1 round, 45 second hold per leg

KNEELING HIP FLEXOR STRETCH

Description: This move starts in a lunge position. Then you contract your abs to lessen the arch of the lower back and lean forward allowing your hips to open. Focus on not allowing your back to arch as you lean forward.

Goal: 15 second hold x 5 reps each leg