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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

JAMES ROYSTER CUSTOM WORKOUT - WEEK 1

Hey there James!  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!

Form is more important than reps! You might not hit all reps or even do all rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

FLEXIBILITY

SPINE FLEXIBILITY

FOUNDATION KATA

WORKOUT 1

KNEES OVER TOES SQUAT

Description: Follow Lee in the video and only lower as far as your knees comfortably can.

Focus: ankle mobility, quad strength, calf strength, balance, core strength. Carries over to horse stance and pistol squat. 

Goal: 3 reps EMOM x 5 min

When to progress: when able to perform all 5 min with your knees hovering right above the floor

TABLE TOP - OPPOSITE ARM/LEG

Description: Begin in a table position. Squeeze your core and glutes while you lift one leg and the opposite arm to high-five your knee. Go as slow and controlled as you can.

Focus: glute strength, lumbar strength, chest and shoulder opening, cross-body contraction. Carries over to bridging.

Goal: 3 min

When to progress: when able to perform all 3 min without pelvis dropping out of the table

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: 2 minutes of pulsing

WORKOUT 2

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.

Focus: core, shoulder rotation, chest flexibility, glute strength. Carries over to bridging.

Goal: 3 reps EMOM x 5 min

When to progress: when your hips are not dropping and you no longer feel a stretch/opening through shoulders/chest

HANDSTAND WALL WALK UP

Description: Kick up to a handstand on the wall so that your back is near the wall. You will then keep your elbows straight as you walk your hands away from the wall. Go as far as your shoulders will allow.

Focus: wrist flexibility, forearm strength, shoulder strength, core strength, vestibular equilibrium, hand balancing

Goal: 1 rep EMOM x 10 min

When to progress: no wrist discomfort, ideal stacking of hips over shoulders over wrists

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: 2 min hold each side

WORKOUT 3

PIKE TO TABLE VALDEZ CORE

Description: This move begins in a pike. Rotate to table while keeping your hips elevated. Raise one arm and opposite leg. Keep them straight. Rotate your body towards your extended leg attempting to touch hand and foot together.

Focus: cross body activation, core and glute strength, coordination, shoulder rotation stability and strength

Goal: 8 reps EMOM x 2 min EACH SIDE

When to progress: when able to perform all 4 min without dropping out of the position and lose the core benefit

ROW TO MUSCLE UP

Description: Position the bottom part of the rings at chest height. Hold the rings in a false grip. Position yourself under the rings. Perform a row squeezing shoulder blades together. Keeping elbows tight, shift weight forwards and push into muscle up. Keeping elbows tight, slowly lower self back to starting position.

Focus: shoulder mobility, shoulder/tricep strength, back and core strength

Goal: 3 min

When to progress: when able to hold false grip on the rings correctly and continually move from row to muscle up then back to row

SHOULDER ROTATION STRETCH

Description: This move starts in standing. You will hold the towel with 1 arm that will lift above your head causing the towel to be placed behind your back. Then with the other arm you will reach behind your back for the towel. Work your hands towards each other using the towel as a guide to bring them closer together. When you have reached as closely together as you can, use the upper hand to pull the towel slightly up to give an extra stretch to the lower hand behind your back.

Goal: 2 min hold each arm

WORKOUT 4

WALL BRIDGE WALK DOWN

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.

Focus: spinal extension, shoulder extension, scapular retraction/depression, back/shoulder strength

Goal: 1 rep EMOM x 5 min

When to progress: when able to get to the floor and back up within a minute

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.

Focus: hip external rotation flexibility, quad and glute strength

Goal: 10 reps EMOM x 3 min each leg

When to progress: when your knees can hover right above the floor and you can perform all reps with good form. I want you to increase from 20 in to 26 in NEXT rotation – so in 2 weeks.

POSTERIOR CHAIN STRETCH

Description: Stand with your back to your stall bars or similar surface. Relax your arms down by your side and hold on to the stall bar. Then perform a forward fold while keeping your knees straight.

Goal: 1 min hold x 2 reps

WORKOUT 5

PIKE PUSH UPS

Description: Begin with your feet on an elevated surface with your body 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.

Focus: upper trap and shoulder girdle strength, tricep and pec strength, hamstring flexibility, core strength. Carries over to handstand push up.

Goal: 5 reps EMOM x 6 min

When to progress: when shoulders are stacking directly under shoulders with knees straight and about to do all 30 reps

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.

Focus: upper body strength, grip strength

Goal: 5 reps EMOM x 6 min

When to progress: when able to get nipple line to bar and all 30 reps in