3 2

Flow Move Better

MOVEMENT

32 1

What is Mobility

Mobility Environment Interaction

TRX Concepts for Mobility

8

What should be stable?

What should be mobile?

99

Ritual

10

TRX Mobility

3 2

Fluidity

Dynamic Mobility

12

10 10

EXERCISE SETS REPS / TIME SET REST TRANSITION REST

1 TRX Arm Sweeps (Single & Double) 1 8 each direction none none

2 TRX Wall Slides 1 8 none none

3 TRX Golf Swing w/ Chest Opener 1 8 alternating none none

4 TRX T- Spine Stretch (Dynamic) 1 5 per side none none

5 TRX Lunge w/ Hip Flexor Stretch 1 12 alternating none none

6 TRX Side to Side Lunge / Cossack 1 16 alternating none none

Stability & Strength

14

10 10

EXERCISE SETS REPS / TIME SET REST TRANSITION

REST

1 TRX Airplane Pose 1 per side 3 to 5 breaths none none

2 TRX Standing Quadricep Pose (Dancer) 1 per side 3 to 5

breaths none none

3 TRX Triangle Pose 1 per side 3 to 5 breaths none none

4 TRX Standing Chair Pose 1 per side 3 to 5 breaths none none

Flexibility

16

10 10

EXERCISE SETS REPS / TIME SET REST TRANSITION

REST

1 TRX Swan Pose (bilateral reach) 1 15 to 30 sec None None

2 TRX Swan Pose (contralateral reach) 1 15 to 30 sec None None

3 TRX Cow Face Pose (bilateral reach) 1 15 to 30 sec None None

4 TRX Cow Face Pose (w/ Seated Twist) 1 15 to 30 sec None None

Repeat Sequence with other leg

5 TRX Kneeling Quadriceps Stretch 1 15 to 30 sec None None

Transition to Standing10 10

EXERCISE SETS REPS / TIME SET REST TRANSITION

REST

1 TRX Lower Back Stretch (w/ Rotation) 1 each side 15 to 30 sec None None

2 TRX Wide Leg Hip Hinge (w/ Lower Back release) 1 each side 15 to 30 sec None None

3 TRX Long Torso Stretch 1 each side 15 to 30 sec None None

4 TRX Chest & Torso Stretch 1 N/A None None

QUESTIONS?