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ROAM Method: Movement Curriculum & Exercise library
Contents
Introduction to the ROAM Method (10:08)
How to follow this curriculum
Programmes are updated regularly
New Lecture
Alliance ROAM Mobility
Introduction (17:26)
Assessment-intervention-reassessment method of movement therapy (3:42)
The 5 assessments (13:16)
General stretch and activation guidelines (8:21)
Basic Breathing & posture exercises (12:49)
Bending and back pain stretch series (31:34)
Pushing, shoulder and sacroiliac pain stretch series (75:22)
Pulling and lunge stretch series (27:57)
Squating and knee pain stretch series (29:50)
Twisting stretch series (57:14)
The Sixth lesson "humanises you" (9:36)
ROAM Endurance
Live recordings of a cardiovascular endurance lecture 1-15. (23:12)
12 Week, 5 day split for 2-5k speed and VO2 max capacity
ROAM Foundation
Foundation bodyweight fitness test (12:47)
Introduction (3:50)
9 Week Schedule with cardio
Lesson 1 Red Exercises 1-8 (18:20)
Lesson 2 Red Ex 9-15 (17:53)
Lesson 3 Orange Ex 16-24 (16:49)
Lesson 4 Orange Ex25-31 (19:28)
Lesson 5 Yellow Ex32-42 (12:32)
Lesson 6 Yellow Ex 43-51 (20:56)
Lesson 7 Green Ex 52-60 (11:29)
Lesson 8 (AKA B2) Green Ex 61- 67 (5:43)
Lesson 9 Blue Ex68-76 (13:14)
Lesson 10 Blue Ex77-84 (6:53)
Redo Foundation bodyweight fitness test x 1 month (12:47)
"BSX" Bodyweight Spectrum Exercise 63 day programme
Day 1 Introduction & Bodyweight Ninja fitness test (23:11)
Week 1 - Day 2-7 (21:29)
Week 2 - Day 8-14 (18:10)
Week 3 - Day 15-21 (13:36)
Week 4 - Day 22-28 (2:37)
Week 5 - Day 29 (retest) -35
Week 6 - Day 36-42
Week 7 - Day 43-49
Week 8 - Day 50-56
Week 9 - Day 57 (retest) - 63 (Graduation ceremony)
Retest BSX Bodyweight Ninja fitness profile (12:40)
Extra Bodyweight Workouts
ROAM Swiss Ball
Swiss Ball fundamentals & go to exercises for stability & core (43:16)
New Lecture
ROAM Bodyweight TRX
Total Body TRX: 12 week 3 level, 3 times per week plus variable cardio training programme
ROAM Kettlebell
ROAM Method: Kettlebells 12 week beginner programme
6 week Kettlebell Programme for intermediates
ROAM FAST - Strength testing and Technique training of the big lifts
FASTT Five animal strength testing & technique
Strength Training: Westside Barbell Conjugate Specific & General physical preparation
ROAM FAST Fit & Functional
FTF - Fit, Toned and functional 12 week programme with cardio
FAST HIIT#1 - High Intensity Interval training
FAST HIIT#2 - 40/20 (Total Body Function)
ROAM X
"RSX" - Peak Variance Programme
"Resilience" 6 weeks to Sprint Spartan (advanced)
Bonus workouts - Wicked Wednesday (4:55)
12 Week, 5 day split for 2-5k speed and VO2 max capacity
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