TRXTV SEPT11 StayMobile Download PDF .pdf



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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

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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

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

TM




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