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Mobility Environment Interaction
TRX Concepts for Mobility
8
What should be stable?
What should be mobile?
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?