May: Flow Mobility This quick visual reference for TRX TV Episode 5, Flow Mobility, Mobility, shows the intermediate progression from the 30-minute real-time workout. Please watch the TRX TV 30-minute workout video to see the beginner and advanced progressions.
TM
TM
TRX BREAST STROKE SQUAT
30 MINUTE WORKOUT
45 1 SEC
MI N TM
TRX GOLF SWING
30 MINUTE WORKOUT
(w/ CHEST OPENER)
45 1 SEC
MI N TM
TRX FORWARD LUNGE
30 MINUTE WORKOUT
(w/ TORSO ROTATION)
45 1 SEC
MI N TM
TRX WARRIOR 1 & WARRIOR 2 1
2
3
4
30 MINUTE WORKOUT
5 REPS TM
TRX WIDE HIP OPENER
30 MINUTE WORKOUT
23 SERIES
BREATHS EACH LEG TM
TRX TRX LUNGE LUNGE
30 MINUTE WORKOUT
(w/ CLOSED TWIST)
23 SERIES
BREATHS EACH LEG TM
TRX UP DOG/DOWN DOG SERIES 1
2
3
4
30 MINUTE WORKOUT
5 REPS TM
TRX UPPER & LOWER LOCUST
30 MINUTE WORKOUT
26 REPS UPPER LOCUST
REPS UPPER & LOWER LOCUST TM
TRX TRX CHILDS POSE POSE
30 MINUTE WORKOUT
5 BREATHS TM
TRX FOREARM FOREARM PLANK PLANK
30 MINUTE WORKOUT
35 TEN SEC HOLDS
SEC REST TM
TRX TRX SWA SWAN POSE
30 MINUTE WORKOUT
(BILATERAL)
15 SERIES BREATHS TM
TRX TRX SWA SWAN POSE
30 MINUTE WORKOUT
(CONTRALATERAL)
15 SERIES BREATHS TM
TRX COW FACE POSE
30 MINUTE WORKOUT
(W/ (W/ CLOSED TWIST) T WIST)
15 SERIES BREATHS TM
TRX KNEELIN KNEELING G QUADRICEPS QU ADRICEPS STRETCH STRETCH
30 MINUTE WORKOUT
23 SERIES
BREATHS EACH LEG TM
TRX TRX TRIANGLE TRIANGLE POSE POSE
30 MINUTE WORKOUT
23 SERIES
BREATHS EACH LEG TM
TRX FORWARD FOLD
30 MINUTE WORKOUT
23 SERIES
BREATHS EACH LEG TM
MAY: Flow Mobility TRX SLIDES TRXWALL BREAST STROKE SQUAT
45 SEC/1 MIN 30 SEC ALT
TRX GOLF SWING (W/ CHEST OPENER)
45 SEC/1 MIN
TRX FORWARD LUNGE (W/TORSO ROTATION)
45 SEC/1 MIN
TRX WARRIOR 1 & WARRIOR 2
5 REPS
TRX LUNGE TRXSTEP WIDEBACK HIP OPENER
2 SERIES/3 BREATHS 30 SEC ALTEACH LEG
TRX UP DOG/DOWN DOG
5 REPS
TRX WALL SLIDES
TRX UPPER/LOWER LOCUST
2 REPS UPPER LOCUST/ 30 SEC ALT 6 REPS UPPER & LOWER LOCUST
TRX CHILDS POSE
5 BREATHS
TM
TRX FOREARM TRX SINGLE LEGPLANK HIP PRESS TRX SWAN POSE (BILATERAL) TRX SWAN POSE (CONTRALATERAL) TRX STEP BACK LUNGE TRX COW FACE POSE (W/ CLOSED TWIST) (1 HAND DOWN) TRX LUNGE KNEELING STRETCH TRX SAWQUADRICEPS
TRX TRIANGLE POSE TRX FORWARD FOLD TRX STEP BACK LUNGE
AT 10 SEC HOLD/5 SEC REST 30 SEC3ALT 1 SERIES/5 BREATHS SERIES/5 BREATHS 30 SEC1ALT 1 SERIES/5 BREATHS SERIES/3 5 REPS2EACH LEG BREATHS 2 SERIES/3 BREATHS SERIES/3 BREATHS 30 SEC2ALT
TM
Get More TRX TV: Thank you for watching TRX TV Episode 5, Flow Mobility. Ready for more? A new TRX TV Monthly Download is available for purchase the rst 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 trxtraining.com/trxtv to get the next episode and an archive of past episodes. Turn on, tune in, work out with TRX TV. TM
Connect: facebook.com/TRXtraining
twitter.com/TRXtraining
youtube.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 information on reprints contact info@ tnessanywhere.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 TrainerTM, , TRX FORCETM, TRX FORCE TrainingTM, TRX Sports MedicineTM, Door AnchorTM, XmountTM, Suspension FrameTM, XtenderTM, 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. 7,762,932. Other domestic and international patents pending. Fitness Anywhere, LLC 1660 Pacic Avenue San Francisco, CA 94109 Publication Date: May 2011
