TRXTV SEPT11 StayMobile 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

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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

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TRX COSSACK
(DEEP)

30

MINUTE
WORKOUT

30
SEC
ALT

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TRX HIP HINGE
(WIDE STANCE)

30
SEC

30

MINUTE
WORKOUT

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TRX HIP HINGE
(SINGLE LEG)

30

MINUTE
WORKOUT

30
SEC

EACH LEG

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TRX WALL SLIDE
(STAND FACING/CRAWL)

30

MINUTE
WORKOUT

30
SEC
ALT

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TRX WALL SLIDE
(STAND FACING)

30
SEC

30

MINUTE
WORKOUT

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TRX GOLF ROTATION
(W/ CHEST OPENER)

60
SEC

30

MINUTE
WORKOUT

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TRX OVERHEAD SQUAT
(BOTTOM UP)

30
SEC

30

MINUTE
WORKOUT

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TRX OVERHEAD SQUAT

30
SEC

30

MINUTE
WORKOUT

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MOBILITY 2

TRX HALF KNEELING ROLL OUT

30

MINUTE
WORKOUT

60
SEC

EACH SIDE

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TRX WALL SLIDE

(STAND FACING AWAY/CRAWL)

30
SEC

30

MINUTE
WORKOUT

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TRX WALL SLIDE
(STAND FACING AWAY)

30
SEC

30

MINUTE
WORKOUT

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TRX TOTAL SHOULDER

30
SEC

30

MINUTE
WORKOUT

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TRX SPLIT SQUAT
(W/ A FLY)

30

MINUTE
WORKOUT

60
SEC

EACH LEG

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TRX HALF KNEELING
T-SPINE ROTATION

30

MINUTE
WORKOUT

60
SEC

EACH LEG

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TRX FORWARD LUNGE
(W/ Y FLY)

60
SEC

30

MINUTE
WORKOUT

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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
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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

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

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