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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

JAMES WOODLEY CUSTOM WORKOUT

Hey there James!  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!

FLEXIBILITY WARM-UP

FLEXIBILITY ANYTIME, ANYWHERE

Description:  Follow along with this video for a full-body flexibility training.

Goal:  1 round at start of workout for warm-up and 1 round at end of workout for cooldown. 10 second holds per move for warm-up, 30 second holds per move for cool-down

DAY 1

FROG TO 2 LEG PULSES

Description: Start in a frog with knees to elbows. You will then engage your core to allow you to lift 1 leg up off your elbow while you hold your balance. DO NOT ARCH YOUR BACK

Goal: 4 rounds of 8 reps

Extra Notes: You might not hit 8 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

PLANCHE LEG LIFTS

Description: Start in a plank position with your core engaged causing your back to round into a “turtle shell back,” Once in this position, you will lift 1 leg off the ground. If you can do this with 1 leg lifted, you will work to hop the other leg to in alignment with your lifted legs.

Goal: 4 rounds of 10 reps per side

Extra Notes: You might not hit 10 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

REVERSE PRESS DOWN AND UPS

Description: You will work to control your legs as shown in this video to lower them slowly, then when they are level, or lower, than your hips, squeeze your glutes to bring them back to a handstand position to work reverse and regular press handstands

Goal: 4 Rounds, 8 reps

Extra Notes: You might not hit 8 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

SWIPES

Description: Work on control and turning the full 90 degrees.

Goal: 4 rounds of 3 full rotations

Extra Notes: You might not hit 3 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

DAY 2

BENT KNEE V-STAND

Description: Work to hold your straight knee V-stand for as long as possible! Goal is for 60 seconds. The video demo’s lifting the leg, don’t lift legs, just hold the legs straight in the v-stand

Goal: 4 rounds of 1 rep of max hold time

STALDER LEG PULSES

Description: You will lift your hips off the ground with hands one either side of 1 leg. You will then engage your core to pulse the leg between your hands without letting the foot touch the ground between reps

Goal: 4 rounds of 10 reps per side per round

Extra Notes:  You might not hit 10 reps every round or even do all 4 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

HANGING LEVER LOWERING

Description: You will start in hanging on your bar. You will then engage your core to lift your legs and hips up vertical. You will then hold that core active to lower your legs working to lower with body straight to attain a lever position before returning to the inverted vertical position.

Goal:  4 Rounds of 3 reps

Extra Notes: You might not hit 3 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

POWER MOVES LEVEL 2

Description: Work this to continue progressing into a powermoves kata king!

Goal: 4 rounds of 2 reps

Extra Notes: You might not hit 2 reps every round or even do all 4 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

FRONT CLOSED CRUNCH TO STRADDLE LEVER

Description: Start in hanging and pull your body parallel to the ground with knees tight to chest. From there you will hold your core active as you work to open your legs to the outside of your arms and then back to between your arms as you hold your body in a levered position.

Goal: 4 Rounds, 5 reps

Extra Notes: You might not hit 5 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

CHIN-UP HOLD MEAT HOOK, ROTATION TO PULL-UP HOLD

Description: This video shows the progression to a single arm meat hook. Your goal is engage your core bring your hips up and to your arm on each side. You will do this move by holding the bar in a chin-up position so that when you complete the meat hook and release the opposite hand, your body will un-wind and you will re-grab the bar with a pull-up hand grip 🙂

Goal: 4 rounds of 5 reps each side

Extra Notes: You might not hit 5 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

NINJA KATA LEVEL 4

Description: Follow this video to work a full level kata including introduction to releases while also working your full body on your bar.

Goal: 4 rounds of 1 rep

Extra Notes: You might not hit 1 rep every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

HANDSTAND KATA 2

Description: Work this kata to start your progression into handstand kata training

Goal: 4 rounds of 2 reps

DAY 4

SINGLE LEG LOTUS STRETCH

Description: Be sure to keep your knee at 90 degrees and holding your pelvis at 90 degrees from your leg

Goal: 1 round of 5 reps per side with 20 second holds per rep and 10 second rest between reps.

MIDDLE SPLITS

Description: Work to get your legs to the bar as demonstrated by coach Ethan and then completing both the double leg stretch as well as the single leg stretch (as seen in second part of video).

Goal: 1 round of 3 reps with 20 second holds per movement

Extra Notes: You might not hit all 3 reps or 20 second holds per rep, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

PISTOL SQUATS

Description: Start by lifting 1 leg in front of you. You will then hold both hands out in front of you working to complete a pistol squat. An adaptation you can do is to hold your foot that is lifted.

Goal: 4 rounds of 10 reps per leg 

Extra Notes: You might not hit 10 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

BRIDGE WALL WALKOVERS

Description: Push up to bridge and then work to kick legs off wall to land in a pike position.

Goal: 4 rounds of 6 reps

Extra Notes: You might not hit 6 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

FLARES TO 3RD BASE

Description: Work both directions here with focus of getting your legs to 3rd base without touching your bottom to the ground.

Goal: 4 rounds of 2 reps per side per video

Extra Notes: You might not hit 2 reps every round or even do all 4 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!