TRX Essentials Flexibility is a total body stretchinq program

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Breathe smoothly throughout
the movements. lnhale before beqinninq each exercise and axh a It Ie,while doinq the: 8XSrC[S8.

using the TRX® Suspension Trainer". Designed for all fitness levels, this workout wiU improve ranqe of motion', decrease muscle tension and promote qood posture, 'Requirements The proqram is safe and effective for healthv individuals with no existing iniuries. Users should be able to maintain quod form throughout each exercise.

Program lnatructicns
For a better stretch, warm 'up muscles with five t,o ten minutes of a low-intensity cardio activity .
such as walkinq, before startling the exercises.

Train Safe Consult your physician before heqinnmq this or any exercise proqrarn, Safely attach your TR,X to an anchor point stronq enouqh to support your body weight. Inspect your 'TRX before every use. Heplace worn olr damaged components immediately, Failure to foHow these quidelines could result in injury.

What's Next?
Visit www.fitnessanywhe.re.1com fer expert advice) free workout features. online videos and to ask questions and, exchange ideas in the TRX community forums. Check out the other TRX Suspension Training® prnqrarns available in our online store.

The proqram can be performed avervdav Ion its own, or parts of it incorporated into a post-workout cool down. To noticeably improve, flex,ibility, perform the prnqrarn at least twice per week. FOGUS on form and technique during each exercise and stretch to a point that is challenqinq but never painful.

Transition smoothly from one exercise to the other with minimal rest. Take a 1 5 to 30 second rest between sets to collect your breath, and resume exercise with good form.

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-an jng Hip Stretch
flexibility of the hips, abs, lats, and calves.
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',enefits:",lmproves
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S" nding Chest""::,:,,:':',,,,'~:"
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Benefits: Improves posture by stretching chest, shoulders and hips.
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Set-Up: Adjust TRX so that lowest point of foot cradles is ground.

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Face aW8Y from anchor point.
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Hold handles at hip le~sl with palms facing forward.

Wa~kforward until sliqht
stretch is felt in shoulders. Stand with feet together.

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Face anchor point Grasp handles wit palms facing down, arms extended straight in front of body and feet, hip-width apart,

Rotation to Windmill
Benefi,Is.; Improves rotational mobility by stretching torso and hips. Set.,' '"R.': Ad'just TRX so that lowest point of foot cradles is 11 2 from ground.
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F.ace anchor point with feet hip-width apart. Extend arms forward. Press down witpalms on fOOb cradles just
above knee height.

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