MOBILITY WORKOUT

TRX WALL SLIDES (SFA) MID LENGTH POSITION: SFA

SET-UP/MOVEMENT CUES:
Start: Keep tension on Suspension Trainer, hands in foot
cradles, arms extended overhead and slightly behind ears.
Imagine the back of your head, your t-spine and tail bone
are touching an imaginary wall
Movement: Slowly and deliberately slide your arms up and
down bringing elbows into ribs, trying to keep your elbows
and wrists in contact with the same imaginary wall. Keep core
braced and breath normally
Return: Step backward to take tension off Suspension
Trainer
COMMON FAULTS/BODY CHECK:
Fault: Not moving through full available ROM
Body Check: Are you keeping a level belt line, ribs down
and fully extending your arms without arching your back?
Fault: Flexing neck/chicken pecking
Body Check: Are you focusing on maintaining your line
from ears to shoulders to hips to knees to ankles?

TRX LOWER BACK STRETCH (WITH ROTATION) MID LENGTH POSITION: SF

SET-UP/MOVEMENT CUES: COMMON FAULTS/BODY CHECK:

Start: Extend arms, slight bend in knees Fault: Rotating neck, not torso
Movement: Release hips down and back, drop chin, bend Body Check: Are you rotating through your torso?
one knee and rotate upper body toward straight leg Fault: Rounding Shoulders at the top
Return: Straighten bent leg while rotating back to center, Body Check: Start standing Tall/ Level belt line
keep arms straight Fault: Rotating from neck and not t-spine/hips
Body Check: Open your chest and shoulders to the left/right
TRX T-SPINE ROTATION MID LENGTH POSITION: SSW

SET-UP/MOVEMENT CUES:
Start: Grab both foot cradles with the left hand and walk
back until the left arm is extended. Offset feet, with right foot
forward. Cross right arm over the left arm
Movement: Anchor left shoulder blade and slowly open the
body to the right by leading with the right arm
Return: Bring the right arm back up and over to the start
position
COMMON FAULTS/BODY CHECK:
Fault: Holding tension in anchored arm (elbow bent and
shoulder rounded)
Body Check: Are you letting your anchored arm fully
extend and stabilizing through your back and core?
Fault: Letting open arm fall back too far (out of alignment)
Body Check: Are you keeping a long straight line across
your shoulders down to your open hand - focusing on
rotation from upper back?

TRX HIP HINGE (WIDE STANCE) MID LENGTH POSITION: SF

SET-UP/MOVEMENT CUES:
Start: Sit on heels, extend arms in front of chest
Movement: Bend forward, hinge at the hips
Return: Press down on handles, roll up to tall torso
COMMON FAULTS/BODY CHECK:
Fault: Hips come off heels
Body Check: Are you sitting on your heels?
Fault: Rounding of the spine
Body Check: Are you keeping pressure on the handles and
maintaining a long spine
Fault: Too much bending at the knees
Body Check: push the hips back (shut the car door)
TRX SQUAT ROW MID LENGTH POSITION: SF

SET-UP/MOVEMENT CUES:
Start: Lean back, extend arms in
front of chest, feet wider than hip
width apart
Movement: Lower hips down and
back, arms straight, lift chest
Return: Drive through heels, pull
body toward anchor point by driving
elbows back, eyes forward
COMMON FAULTS/BODY CHECK:
Fault: Breaking at the hips
Body Check: Is your chest lifted and
your core engaged?
Fault: Dropping elbows below
shoulders at top of movement
Body Check: Are your elbows in line
with your shoulders?

TRX HALF KNEELING HIP FLEXOR STRETCH FULLY LENGTHENED POSITION: GFA

SET-UP/MOVEMENT CUES:
Start: Stand tall with feet together, arms extended with
hands at shoulder height. Keep tension on the handles
throughout the movement.
Movement: With one long stride step forward with the right
leg, dropping the right arm behind the body and reaching
overhead with the left arm. Left knee touches the ground
slightly behind the left hip. With the knee on the ground shift
hips forward to increase the stretch on the left hip flexor and
torso. Breathe deeply into stretch.
Return: Drive hands into handles, brace core and return to
standing position. Perform movement on other side.
TRX SIDE TO SIDE COSSACK LUNGE MID LENGTH POSITION: SF

SET-UP/MOVEMENT CUES: COMMON FAULTS/BODY CHECK:

Start: Stack elbows under shoulders and take a wide Fault: Trail leg bent
stance with toes pointing forward Body Check: Are you fully extending your trail knee to feel
Movement: Lower to the left side, bending at the hips and the stretch?
knee while keeping the opposite leg straigh with toes on the Fault: Trail hip rolls into internal rotation
ground, and alternate sides. Then while lowering to the left, Body Check: Are the toes of your trail leg pointing up
pull right toe towards the knee towards the sky?
Return: Press back up through the left foot, fully extend
hips at top of movement before lowering to the other side