TRXTV SEPT11 Stay Mobile Download PDF

SEPTEMBER: Stay Mobile Welcome to TRX TV Episode 9, Stay Mobile. In this workout, we’ll show you two different complete sequences to improve your mobility using the TRX Suspension Trainer. We’ll also share expert insights into cue’ing and coaching mobility on the TRX.

MOBILITY 1

TRX ANKLE MOB

30 SEC

30

MINUTE WORKOUT

TM

TRX ANKLE MOB (SINGLE LEG)

30

MINUTE WORKOUT

30 SEC

EACH LEG

TM

TRX COSSACK (SHALLOW)

30

MINUTE WORKOUT

30 SEC ALT

TM

TRX COSSACK (DEEP)

30

MINUTE WORKOUT

30 SEC ALT

TM

TRX HIP HINGE (WIDE STANCE)

30 SEC

30

MINUTE WORKOUT

TM

TRX HIP HINGE (SINGLE LEG)

30

MINUTE WORKOUT

30 SEC

EACH LEG

TM

TRX WALL SLIDE (STAND FACING/CRAWL)

30

MINUTE WORKOUT

30 SEC ALT

TM

TRX WALL SLIDE (STAND FACING)

30 SEC

30

MINUTE WORKOUT

TM

TRX GOLF ROTATION (W/ CHEST OPENER)

60 SEC

30

MINUTE WORKOUT

TM

TRX OVERHEAD SQUAT (BOTTOM UP)

30 SEC

30

MINUTE WORKOUT

TM

TRX OVERHEAD SQUAT

30 SEC

30

MINUTE WORKOUT

TM

MOBILITY 2

TRX HALF KNEELING ROLL OUT

30

MINUTE WORKOUT

60 SEC

EACH SIDE

TM

TRX WALL SLIDE

(STAND FACING AWAY/CRAWL)

30 SEC

30

MINUTE WORKOUT

TM

TRX WALL SLIDE (STAND FACING AWAY)

30 SEC

30

MINUTE WORKOUT

TM

TRX TOTAL SHOULDER

30 SEC

30

MINUTE WORKOUT

TM

TRX SPLIT SQUAT (W/ A FLY)

30

MINUTE WORKOUT

60 SEC

EACH LEG

TM

TRX HALF KNEELING T-SPINE ROTATION

30

MINUTE WORKOUT

60 SEC

EACH LEG

TM

TRX FORWARD LUNGE (W/ Y FLY)

60 SEC

30

MINUTE WORKOUT

TM

SEPTEMBER: Stay Mobile MOBILITY 1

TRX ANKLE MOB

30 sec

TRX ANKLE MOB (SINGLE LEG)

30 sec each leg

TRX COSSACK (SHALLOW)

30 sec alt

TRX COSSACK (DEEP)

30 sec alt

TRX HIP HINGE (WIDE STANCE)

30 sec

TRX HIP HINGE (SINGLE LEG)

30 sec each leg

TRX WALL SLIDE (STAND FACING/CRAWL)

30 sec alt

TRX WALL SLIDE (STAND FACING)

30 sec

TRX GOLF ROTATION (WITH CHEST OPENER)

60 sec

TRX OVERHEAD SQUAT (BOTTOM UP)

30 sec

TRX OVERHEAD SQUAT

30 sec TM

MOBILITY 2

TRX HALF KNEELING ROLL OUT

60 sec each side

TRX WALL SLIDE (STAND FACING AWAY/CRAWL)

30 sec

TRX WALL SLIDE (STAND FACING AWAY)

30 sec

TRX TOTAL SHOULDER

30 sec

TRX SPLIT SQUAT (WITH A FLY)

60 sec each side

TRX HALF KNEELING T-SPINE ROTATION

60 sec each side

TRX FORWARD LUNGE (WITH Y FLY)

60 sec

TM

Get More TRX TV: A new TRX TV Monthly Download is available for purchase the first week of every month. It includes a new 30-minute real-time workout for all levels, the 12 TRX TV weekly videos related to the month’s theme, and a quick visual reference to take with you wherever you train. Visit http://trxtraining.com/trxtv to get the next episode and an archive of past episodes. Turn on, tune in, work out with TRX TV.

Connect:

facebook.com/TRXtraining

youtube.com/TRXtraining

twitter.com/TRXtraining

© 2011 Fitness Anywhere, LLC., San Francisco, California. All rights reserved. No portion of this guide may be reproduced or transmitted in any form by any means, electronic, mechanical, photocopy, recording or otherwise without permission of the publisher. For information on reprints contact info@ fitnessanywhere.com. Limitation of Liability The information in this guide is distributed on an “as is” basis without warranty. While every precaution has been taken in the preparation of this guide, Fitness Anywhere shall not have any liability, express or implied, to any person or entity with respect to any loss or damage caused or alleged to be caused directly or indirectly by the instructions contained in this guide. Intellectual Property Rights Fitness Anywhere®, TRX®, Suspension Training®, Vector Resistance®, Make your body your machine®, the X® (Globe design), Suspension Trainer , , TRX FORCE , TRX FORCE Training , TRX Sports Medicine , Door Anchor , Xmount , Suspension Frame , Xtender , are trademarks and registered trademarks of Fitness Anywhere, Inc. in the U.S. and other countries. Patent Nos. 7,651,488, 7,806,814, 7,044,896, 7,762,932. Other domestic and international patents pending. TM

TM

TM

TM

TM

TM

TM

TM

Fitness Anywhere, LLC. 755 Sansome St. San Francisco, CA 94133 Publication Date: September 2011 Author: Fitness Anywhere, LLC.

TM