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SHAUN ROBINSON CUSTOM WORKOUT

Hey there Shaun!  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

MASTER WARM-UP

FROG TO 1 LEG HANDSTAND

Description: Start in a frog with knees to elbows with feet touching the wall. 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!

WEIGHTED V-UPS

Description: This move starts with feet on a raised surface holding a weight (up to 5 pounds) in your hands. You will then lift your hands and torso up to touch your feet with your hands

Goal: 3 rounds of 10 reps.

TUCK TO L

Description: Follow along with this video

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!

FIGURE 4 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 per direction

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 2

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!

SWIPES

Description: Follow this video to work further into powermovements by working these swipes

Goal: 3 rounds of 7 reps per side per round

Extra Notes:  You might not hit 7 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!

HANGING PIKE-UPS (LOWERING)

Description: Start in hanging. You will then engage your lower core to work to bring your feet to the bar between your hands. You will then lower your legs away from the bar as low as you can before you bring your legs back to the bar. DO NOT KIP.

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!

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 TO CHAIR

Description: Work on single leg squats as shown in this demo video with a chair behind you.

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: 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!

PLANCHE SINGLE HOPS

Description: Start in a plank position. You will then shift your weight forward holding a turtle shell back to bring your shoulders past your hands to attain a planche position. From there, you will lift 1 leg without losing your turtle shell back and hold it, then hop the second leg to the first leg to work on hovering. 

Goal: 3 rounds of 5 reps per leg

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!

HUMAN FLAG HOLDS

Goal: 3 rounds of 30 second holds twice per side

Extra Notes: 30 seconds every rep 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 4

WRIST WARMUP

Description: Work these moves to get your wrists really warm for today.

Goal: 1 round of 20 reps of each move 

BENT KNEE TO STRAIGHT LEG V-STAND

Description: Lift your hips off the ground with core engaged to hold knee tight to your chest. You will then work to straighten 1 leg at a time

Goal: 3 rounds of 10 reps per leg

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

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!

PIKED HANDSTAND TOE TAPS

Description: Start by walking up the wall to attain a stacked handstand position. You will then allow yourself to pike down so that hips are over shoulders with legs straight at wall with hips at 90 degrees. From there you will lift 1 leg up and then work to lower it down to “tap” the floor before returning it to the lifted position.

Goal: 3 rounds of 5 reps per leg 

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!