—— | Essentials" Workout Guide >) Gee GenesProgram Overview TRX Essentials”: Flexibility is a total body stretching program using the TRX® Suspension Trainer”. Designed for all fitness levels, this workout will improve range of motion, decrease muscle tension and promote good posture. Requirements The program is safe and effective for healthy individuals with no existing injuries. Users should be able to maintain good form throughout each exercise Program Instructions For a better stretch, warm up muscles with five to ten minutes of a low-intensity cardio activity such as walking, before starting the exercises. The program can be performed everyday on its own, or parts of it incorporated into a post-workout cool down. To noticeably improve flexibility, perform the program at least twice per week. Focus on form and technique during each exercise and stretch to a point that is challenging but never painful Transition smoothly from one exercise to the other with minimal rest. Take a 15 to 30 second rest between sets to collect your breath, and resume exercise with good form. Breathe smoothly throughout the movements. Inhale before beginning each exercise and exhale while doing the exercise. Train Safe Consult your physician before beginning this or any exercise program. Safely attach your TRX to an anchor point strong enough to support your body weight. Inspect your TRX before every use. Replace worn or damaged components immediately. Failure to follow these guidelines could result in injury. What's Next? Visit www..fitnessanywhere.com for expert advice, free workout features, online videos and to ask questions and exchange deas in the TRX community forums. Check out the other TRX Suspension Training® programs available in our online store.TRXStanding Hip Stretch Benefits: Improves flexibility of the hips, abs, lats, and calves. Set-Up: Adjust TRX so that lowest point of foot cradles is 12” from ground Start Position + Face away from anchor point. + Stand upright with feet together. * Hold foot cradles at shoulder height with palms facing forward and elbows bent. Movement Description * Step forward with right leg. Extend arms, lift through chest and reach high overhead. * Keep left heel down and squeeze left glute. Press deeper into stretch for 5 sec. Return to start position. * Perform 6 reps. Switch legs and repeat.TRX Standing Chest Stretch Benefits: Improves posture by stretching chest, shoulders and hips Set-Up: Adjust TRX so that lowest point of foot cradles is 12” from ground. Start Position + Face away from anchor point. ¥ + Stand with feet together. + Hold handles at shoulder height with elbows bent and pointing down. Movement Description * Step right leg forward and extend arms out into “T” position. Tuck tailbone under by squeezing left glute, and activate back muscles. Hold for 30 sec. Perform 4 gentle pulses. * Switch legs and repeat on opposite side.TRX Standing Side Bend Stretch Benefits: Improves flexibility of back, hips and lats. ‘Set-Up: Adjust TRX so that lowest point of foot cradles is 12” from ground. Start Position * Face away from anchor point. * Cross left foot over right. + Hold foot cradles at shoulder height with palms facing forward and elbows bent. feta al-1a) Bl tteigl ej (ela] * Press hips left and reach left arm overhead as far right as possible. + Keep right elbow bent and close to right side. * Tuck tailbone and squeeze left glute. Hold for 30 sec. Perform 4 active pulses. * Switch legs and repeat on opposite side.TRX Standing Shoulder Stretéh Benefits: Improves posture by opening chest and increasing range of motion in shoulders. Set-Up: Adjust TRX so that lowest point of foot cradles is 12” from ground. Optional Progression Start Position Movement Description * Face away from anchor * — Intensify stretch by stepping point, forward with right leg. Lift through chest and squeeze shoulder blades. * Take 3 deep breaths and rotate hands so palms face up. To further intensify stretch, lower into half kneeling stance. Hold for S30 sec. Switch legs and repeat. * Hold handles at hip level with palms facing forward. * Walk forward until slight stretch is felt in shoulders. Stand with feet together.TRX Standing Neck Stretch Benefits: Reduces stress in shoulders and neck. Set-Up: Adjust TRX so that lowest point of foot cradles is 12” from ground olla della) Movement Description Face away from anchor point. * Turn body to face lett. * Stand tall and hold handles * — Allow right arm to be pulled at hip level with palms facing behind body with palm forward and arms extending facing backward. behind body at 45 degree * Tilt head left to stretch right side of neck; do not lean into stretch. Hold for 30 sec + Repeat on opposite side. angle.TRX Rotating Hip and BacksStretch Benefits: Stretches back, core, lats, hips, hamstrings and calvesy Set-Up: Adjust TRX so that lowest point of foot cradles is 12” from ground Start Position Movement Description Face anchor point. * Grasp handles with palms facing down, arms extended straight in front of body and feet hip-width apart. Drop hips away from TRX with knees bent slightly. Hold for 10 sec. Straighten right leg and press into right hip. Rotate hips slowly, alternating sides for 10 reps. Rotate shoulders and head, looking up as far towards the ceiling as possible, alternating sides for 10 reps.TRX Golf Rotation to Windmill Benefits: Improves rotational mobility by stretching torso and hips. Set-Up: Adjust TRX so that lowest point of foot cradles is 12” from ground. b=) Tae celtic) Movement Description Face anchor point with feet . hip-width apart. Extend arms. 1: Rotate one arm without turning head. Alternate forward. Press down with palms on foot cradles just above knee height. Lean forward with knees bent in a golfer’s stance. arms for 10 reps. Perform same movement with head following arm. Alternate for 10 reps. 2: Without turning head, swing arms in a golf swing Alternate for 10 reps. 3: Step forward. Position arms wider apart and swing them back, following through with hips and head. Alternate for 10 reps.TRX Wide Stance Hip HingesStrétch Benefits: Increases hip mobility and reduces strain on hips andslower back by stretching inner thighs. Set-Up: Adjust TRX so that lowest point of foot cradles is 12” from ground. Start Position * Face anchor point. + Hold handles at hip height with palms facing down and arms extended straight in front. * Position feet in widest stance possible with toes pointing forward. Movement Description ° 1: Bend forward from hips by pressing tailbone back and reaching arms forward. Hold for 10 sec. + Bend knees and lower pelvis down as much as possible for 6 pulses. * 2: Stand up and get into wide stance. Lunge to right side, dropping pelvis towards ground. Alternate sides for 8 reps.TRX Suspended Glute Stretch Benefits: Promotes good posture by stretching glutes. Set-Up: Adjust TRX so that lowest point of foot cradles is 12” from Ground. Pie Tae eli lalla Stand in front of anchor point, Pull one TRX strap downward to lower foot cradle as needed. Insert left foot toe-first into foot cradle. Movement Description Pull on opposite strap to raise left leg until ankle is at thigh level. Allow knee to fall to left side, away from body. Bend chest over left leg. With a flat back, hold for 30 sec. Slowly pulse 4 times to increase stretch. Repeat with opposite leg.TRX Suspended Hamstring Stretch Benefits: Reduces strain in lower back by stretching hamstrings, hips and lower back Set-Up: Adjust TRX so that lowest point of foot cradles is 12" from ground iy SS) Tae etal) * — Stand in front of anchor point. * Pull one TRX strap downward to lower foot cradle as [ needed. * — Insert left foot toe-first into ay foot cradle. Movement Description + Pullon opposite strap to raise left leg in front of body until ankle is thigh level. Straighten j leg and bend forward. Maintain a flat back and hold for 30 sec. Slowly pulse 4 times to A increase stretch. + Repeat with opposite leg.TRX Kneeling Quad Stretch Benefits: Promotes good posture by stretching quads and abs. Set-Up: Adjust TRX so that lowest point of foot cradles is 12” from ground Start Position * Face anchor point. Kneel down and sit on heels with arms extended straight in front of chest. Veet tent ef Blseteta slate Holding handles, lift hips and lean back. Squeeze glutes and engage core muscles. Hold for 30 sec.TRX Child’s Pose Stretch Benefits: Relieves tension in neck, shoulders and back. Set-Up: Adjust TRX so that lowest point of foot cradles is 12” from ground. Start Position * | Face anchor point. + Kneel down and sit on heels with arms extended straight in front of chest. Movement Description * Bend forward into stretch. | | * Lengthen back and further | extend arms forward. | | + Relax neck and shoulders. 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