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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

Description:  This is the master warmup we do daily at HQ. Do this warm-up for each workout day with 10 second holds if seconds, and 10 reps if reps

DAY 1

BENT KNEE TO STRAIGHT V-STAND

Description: Start sitting on the floor. You will then bring your knees to your chest with your hands next to your hips. You will then hold your knees tight to your chest as you push strongly through your arms to lift your body off the floor. Hold this position for as long as possible as you straighten 1 leg at a time being sure to focus on hold the knees tight to chest for core compression.

Goal: 4 rounds of 10 reps per leg

STRADDLED LEVER ROWS

Description: Start hanging on rings or bar. You will then engage your core to bring your legs up into an open crunch lever. You will then complete rows holding your hips elevated in the crunch lever position.

Goal: 4 rounds of 8 reps 

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

FRONT LEVER HOLDS WITH LEG MOVEMENT

Description: Focus on holding your core active as you open your legs for the FRONT LEVER. Start with that and as we progress we will add in the back lever portion as seen in this video.

Goal: 4 rounds of 10 reps

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!

SQUAT TO STALDER

Description: Start with legs slightly wider than shoulders. You will then reach for the floor between your feet working to place your hands flat on the ground behind the line of your heels. If you can do this with hands flat, you will then work to bring your legs forward to then squeeze your quads strongly to lift you legs up while you balance on your hands. 

Goal: 4 rounds of 5 reps per 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!

BRIDGE WALKOVERS

Description: Work this move by both kicking over to land feet on a raised surface, then kicking feet from raised surface to land in the pike position 

Goal: 4 rounds of 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!

HANDSTAND LEVEL 3

Description: Continue your progress,in linking handstand movements together in this handstand kata.

Goal: 4 rounds 2 reps

DAY 2

ROPE MEAT HOOKS

Description:  Complete rope meat hooks as seen here. This will continue your work on footless climbs and engage your core more.

Goal: 4 rounds of 2 climbs

PIKED HANDSTAND FEET LIFTS

Description: Start in a stacked, piked handstand position with feet on a raised surface. From there engage your core to bring your hips forward and squeeze your glutes to lift your feet up off the raised surface

Goal: 4 rounds of 10 reps

CRAB TRANSITIONS

Description: Work this move for further hand balance training and transitioning

Goal: 4 Rounds, 5 reps per side

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

1 ARM HANDSTAND PROGRESSION

Description: Start in a handstand against the wall. You will then work to shift to each side to eventually unweight the hand you are shifting away from to lift.

Goal: 4 rounds 5 reps per side

POWERMOVES LEVEL 2

Description: Keep progressing in your powermoves training with level 2 kata

Goal: 4 rounds of 2 reps 

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

FROG STAND TO 1 LEG LIFTS AT WALL

Description: Keep yourself compressed so that your feet are touching the wall as you lift 1 leg at a time. Goal is to open the hips as you work your core to stabilize yourself to lift 1 leg off arms. 

Goal: 4 Rounds, 5 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!

 

DAY 3

NINJA STRENGTH LEVEL 4

Description: Follow along for upper body and core strength workout in hanging. This is level 4.  

Goal: 4 rounds of 2 rep 

Extra Notes:  You might not hit 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 PUSH-UPS

Description: Hold your core active and your glutes so you don’t cheat. Focus on depth with good core control. Eventual goal is to do this free-standing 🙂

Goal: 4 rounds of 10 reps

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

IRON CROSS

Description: Using your rings you will start in a support stance. You will then control to open your arms away from your body to enter into an iron cross position. ONLY GO AS LOW AS YOU CAN RETURN BACK UP FROM!

Goal: 4 rounds of 5 reps

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

CRAB TO WINDMILL TO CRAB

Description: Start in a crab position. You will then push through your hands to lift your hips enough to engage your core to bring your hips around 180 degrees as you roll onto your back (see video for demo). You will then work your hip range to rotate and “pop” back into the crab position

Goal: 4 rounds of 5 reps per side

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

EXTRAS

MUSCLE UP ON RINGS - USE 1 FOOT

Description: Position yourself under the rings with arms over head, hands in a false grip. Use ONE foot as lightly as possible as you perform a muscle up.

Goal: 4 rounds of 5 reps.

SWIPES

Description: Work this move to continue to progress in becoming a break-dancing guru.

Goal: 4 rounds of 5 reps per direction 3 times a week