SEPTEMBER: Stay Mobile

Welcome to TRX TV Episode 9, Stay Mobile. In this workout, well show you two different complete sequences to improve your mobility using the TRX Suspension Trainer. Well also share expert insights into cueing and coaching mobility on the TRX.

MOBILITY 1

TRX ANKLE MOB

30

MINUTE
WORKOUT

30
SEC

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TRX ANKLE MOB

(SINGLE LEG)

30

MINUTE
WORKOUT

30
EACH LEG

SEC

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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

MINUTE
WORKOUT

30
SEC

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TRX HIP HINGE

(SINGLE LEG)

30

MINUTE
WORKOUT

30
EACH LEG

SEC

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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

MINUTE
WORKOUT

30
SEC

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TRX GOLF ROTATION

(W/ CHEST OPENER)

30

MINUTE
WORKOUT

60
SEC

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TRX OVERHEAD SQUAT

(BOTTOM UP)

30

MINUTE
WORKOUT

30
SEC

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TRX OVERHEAD SQUAT

30

MINUTE
WORKOUT

30
SEC

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MOBILITY 2

TRX HALF KNEELING ROLL OUT

30

MINUTE
WORKOUT

60
EACH SIDE

SEC

TM

TRX WALL SLIDE

(STAND FACING AWAY/CRAWL)

30

MINUTE
WORKOUT

30
SEC

TM

TRX WALL SLIDE

(STAND FACING AWAY)

30

MINUTE
WORKOUT

30
SEC

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TRX TOTAL SHOULDER

30

MINUTE
WORKOUT

30
SEC

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TRX SPLIT SQUAT

(W/ A FLY)

30

MINUTE
WORKOUT

60
EACH LEG

SEC

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TRX HALF KNEELING T-SPINE ROTATION

30

MINUTE
WORKOUT

60
EACH LEG

SEC

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TRX FORWARD LUNGE

(W/ Y FLY)

30

MINUTE
WORKOUT

60
SEC

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SEPTEMBER: Stay Mobile

MOBILITY 1

TRX ANKLE MOB TRX ANKLE MOB (SINGLE LEG) TRX COSSACK (SHALLOW) TRX COSSACK (DEEP) TRX HIP HINGE (WIDE STANCE) TRX HIP HINGE (SINGLE LEG) TRX WALL SLIDE (STAND FACING/CRAWL) TRX WALL SLIDE (STAND FACING) TRX GOLF ROTATION (WITH CHEST OPENER) TRX OVERHEAD SQUAT (BOTTOM UP) TRX OVERHEAD SQUAT

30 SEC 30 SEC EACH LEG 30 SEC ALT 30 SEC ALT 30 SEC 30 SEC EACH LEG 30 SEC ALT 30 SEC 60 SEC 30 SEC 30 SEC
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MOBILITY 2

TRX HALF KNEELING ROLL OUT TRX WALL SLIDE (STAND FACING AWAY/CRAWL) TRX WALL SLIDE (STAND FACING AWAY) TRX TOTAL SHOULDER TRX SPLIT SQUAT (WITH A FLY) TRX HALF KNEELING T-SPINE ROTATION TRX FORWARD LUNGE (WITH Y FLY)

60 SEC EACH SIDE 30 SEC 30 SEC 30 SEC 60 SEC EACH SIDE 60 SEC EACH SIDE 60 SEC

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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 months 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.

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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.
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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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