The ROAM Method

Welcome to the ROAM Method: A general fitness curriculum to improve the way you move.

Click on the link to access my online school now

Awaken the joy of movement with this curriculum that gradually expands your “Range Of Active Movement” by leading you through a spectrum of physical abilities, modalities and formats to encourage you to enjoy regular and varied movement.

What The ROAM Method is aiming to avoid is the short-term “Rip, sh#t and bust” approach to fitness; click on the video below to know what to avoid.

We split The ROAM Method into three levels; Health, Fitness and Performance


We start with low intensity bodyweight flexibility, stability, posture and coordination programmes that borrow from functional and corrective exercise, qi gong, Feldenkrais, the best of yoga, a twist of gymnastics and infant developmental patterns.

You will feel:

More fluidity and confidence in your day to day movements

Increased flexibility, stability (balance)

Increased integrated muscle tone (total body)

Reduce niggly pains that keep you from certain activities

Have a platform of physical ability to start a new sport or activity, relaunch an activity you may have given, or, enhance a current one.

Outline – Roam Curriculum

Bodyweight Movement preparation and health

  1. ROAM Bodyweight Profile Testing
  2. ROAM Mobility – 5 lesson of mobility in our LIFE movement patterns of Squat, Twist, Bend, Push, Pull (and lunge)
  3. ROAM Endurance – Heart rate training outline and practical
  4. ROAM Foundation programme – 7 Levels, 14 lessons of gradual progression Bodyweight exercises.
  5. ROAM Swiss ball stability training
  6. ROAM TRX sample programme PDF Free
A sample lesson from ROAM Foundation bodyweight programme.
The ROAM Method short-form warm-up that warm-ups all the Life-movement patterns of squat, bend, push, pull, lunge and twist.


DEF Elite Fitness Studio: 13D 270 Queens Road Central

We combine functional fitness and traditional strength and conditioning equipment and philosophies here. We focus on making you strong in the deadlift, squat, bench press as well as the lunge, twist, push and pull. Cardiovascular intensity and demand increases here.

ROAM BSX – Our first “Enjoy regular and varied exercise” moderate to high intensity exercise programme.

ROAM FAST strength test = free. Strength testing and technique session to learn good technique and strength levels in the Pull-up, Shoulder press, Squat, bench press, deadlift and woodchopper. This lesson is compulsory for our strength training programmes.

ROAM Fit toned & Functional – 7 Levels, 14 lessons (minimum) We introduce functional strength training with an aim to lose weight and tone up at the same time. Intensity and complexity progress with each lesson.

ROAM Total Body function HIIT 1

ROAM Total Body function HIIT 2

ROAM Strength Meets Function “Lockout”

ROAM Strength Meets Function “Out of hole”

ROAM Kettlebell

ROAM RSX Roam Spectrum Exercise

Push, pull, twist Cable Fundamentals

Conjugate Strength Programme Template & Exercise library PDF

Crossfit Template & Exercise Library template PDF, Ladies and Benchmark WOD PDF

Strength & Olympic Lift Exercise library


Explosive Training (Power, speed, agility, throwing and accuracy preparation)

Spartan Resilience & Performance Training – Sprint, Super & Beast Plus

Dragon boat Power in 12 weeks

Tennis agility and Power in 12 weeks

Field Hockey Power in 12 weeks

Snow sports for fresh tracks & fresh legs

Run smarter, fast and longer in 12 weeks

Boxing – Building a world class punch that goes the distance

Rugby off-season strength, conditioning and body armour training.

Contact Ross for details as these programmes can be performed via a pdf, online or face to face at a studio in Central Hong Kong.

Note: This programme can be done after my “Ready for life”, “RE:ACH”, or “RE:Treat” programmes and part of the requirements for my “RE:TEACH” personal trainer leadership programme.