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JAMES ROYSTER CUSTOM WORKOUT - WEEK 2

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

STRADDLE BACKS

Description: This move begins on your back with your legs in a straddle. Maintain the straddle as you use your lower core to raise your legs up and towards your head as far as you can without using momentum.

Focus: Core strength, lumbar flexion flexibility, leads to straddle backs on a bar and other hanging skills.

Goal: 3 min

When to progress: when able to completely the 3 minutes at the speed they go in the video while keeping legs straight the entire time

REVERSE GRIP PUSH UP

Description: Start in a push-up position with your hands turned at least 90 degrees to the side (if not more to face backwards.) Hands should be positioned so that as you dip down on the push-up your hands are level with your stomach. Hold your core active throughout push-ups to support spine and encourage gluteal activation.

*Keep elbows close to side as much as possible to maximize triceps engagement.*

Focus: Wrist flexibility, forearm strength, tricep strength, 

Goal: 30 reps for time – as fast so you can make it through with good form

When to progress: when able to get 30 reps in under 2 min

MIDDLE SPLIT WITH PELVIS ON WALL

Description: Begin standing with your back to a wall or door. Move your feet ~3 inches away from the wall then walk them out into your middle split as far as you can do. The wall will help you stay over your feet and not shift your weight backwards.

Goal: 2 min hold

WORKOUT 2

HANGING L EXTENSIONS

Description: Hang from your pull up or rings in a tucked up position. Straighten your knees into an L extension then return to a tucked up position.

Focus: Core, quad, and hip flexor strength, hamstring flexibility

Goal: 10 reps EMOM x 3 min (alternate with crunch rotations – a min this, a min rotations, etc. x 6 minutes)

When to progress: When able to keep things >90 degs and extend knees fully for entire reps

HANGING CRUNCH ROTATIONS

Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into a crunch, knees to chest. You will then use your core and shoulders to rotate your knees from one side to another.

Focus: Core/oblique and hip flexor strength and endurance, hanging/grip endurance

Goal: 10 reps (each direction) EMOM x 3 min (alternate with crunches above – a min this, a min crunches, etc. x 6 minutes)

When to progress: When able to keep things >90 degs and have 150 deg rotation side to side for entire reps

SUPINE 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 

WORKOUT 3

STALDER PUSH UP - LIFTING 1 LEG

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.

Focus: Core strength and compression, hamstring and posterior chain flexibility, core/hip flexor/quad strength

Goal: 20 leg pulses EMOM x 1 min each leg

When to progress: When you have the strength to lift and hold the leg between your arms AND pulse the second leg

PISTOL SINGLE LEG SQUAT MODIFICATION

Description: Start standing with feet wider than your shoulders. Then squat with 90 degrees of bending at hips and knees. You will then shift towards one side then the other without lifting your hips between sides.

Focus: Hip joint mobility, deep hip rotator strength, quad strength, glute strength. Will lead eventually to a sweep squat.

Goal: 5 reps each direction EMOM x 6 min

When to progress: When you’re able to full extend your knee out straight WITHOUT shifting your pelvis out

PANCAKE STRETCH

Description: Sit in a middle straddle with your legs as far apart as you can with your toes pointed up. Keep your back straight and arms to your ears. Hip hinge forward to feel a stretch.

Goal: 30 sec holds x 4 reps

WORKOUT 4

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.

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

Goal: holding each rep as long as you can x 8 min

When to progress: no wrist discomfort, elbows near 90 deg of flexion, holding steady for 45 sec each rep

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 hold one leg up. Pulse the other leg up before switching legs.

Focus: Core strength and compression, hamstring and posterior chain flexibility, core/hip flexor/quad strength

Goal: 20 leg pulses EMOM x 1 min each leg

When to progress: When you have the strength to lift and hold one leg AND pulse the second leg

FRONT SPLIT WITH EXTERNAL ROTATION

Description: This move starts by placing the stretching leg onto a raised surface at chest height or higher. The surface needs to be on the outside of the leg so that as you lean forward you are stretching away from the midline of the body.

Goal: 1 min hold x 2 reps

WORKOUT 5

FIGURE 4 PISTOL 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.

Focus: Ankle dorsiflexion, hip joint mobility, deep hip external rotation, quad strength, glute strength. Will lead eventually to a pistol single leg squat.

Goal: 4 reps each leg EMOM x 8 min

When to progress: When you’re able to get butt to heel

HOLLOWBODY ROCKS

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. From there you will lift your legs up slightly to start the rock, holding your core tight throughout to ensure you keep a rounded body posture.

Focus: Core strength and endurance, maintaining a hollowbody hold with dynamic movements

Goal: as many rocks as you can do with good form in 3 min

When to progress: able to hold hollowbody for the entire 3 min without coming out of position

BENT KNEE BABY STRETCH

Goal: 60 sec holds x 2 reps