Contents
Alliance ROAM Mobility
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Introduction (17:26)
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Assessment-intervention-reassessment method of movement therapy (3:42)
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The 5 assessments (13:16)
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General stretch and activation guidelines (8:21)
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Basic Breathing & posture exercises (12:49)
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Bending and back pain stretch series (31:34)
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Pushing, shoulder and sacroiliac pain stretch series (75:22)
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Pulling and lunge stretch series (27:57)
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Squating and knee pain stretch series (29:50)
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Twisting stretch series (57:14)
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The Sixth lesson "humanises you" (9:36)
ROAM Endurance
ROAM Foundation
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Foundation bodyweight fitness test (12:47)
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Introduction (3:50)
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9 Week Schedule with cardio
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Lesson 1 Red Exercises 1-8 (18:20)
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Lesson 2 Red Ex 9-15 (17:53)
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Lesson 3 Orange Ex 16-24 (16:49)
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Lesson 4 Orange Ex25-31 (19:28)
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Lesson 5 Yellow Ex32-42 (12:32)
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Lesson 6 Yellow Ex 43-51 (20:56)
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Lesson 7 Green Ex 52-60 (11:29)
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Lesson 8 (AKA B2) Green Ex 61- 67 (5:43)
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Lesson 9 Blue Ex68-76 (13:14)
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Lesson 10 Blue Ex77-84 (6:53)
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Redo Foundation bodyweight fitness test x 1 month (12:47)
"BSX" Bodyweight Spectrum Exercise 63 day programme
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Day 1 Introduction & Bodyweight Ninja fitness test (23:11)
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Week 1 - Day 2-7 (21:29)
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Week 2 - Day 8-14 (18:10)
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Week 3 - Day 15-21 (13:36)
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Week 4 - Day 22-28 (2:37)
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Week 5 - Day 29 (retest) -35
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Week 6 - Day 36-42
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Week 7 - Day 43-49
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Week 8 - Day 50-56
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Week 9 - Day 57 (retest) - 63 (Graduation ceremony)
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Retest BSX Bodyweight Ninja fitness profile (12:40)
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Extra Bodyweight Workouts
ROAM Bodyweight TRX
ROAM Kettlebell
ROAM FAST - Strength testing and Technique training of the big lifts
ROAM FAST Fit & Functional
ROAM X
