The program is a fundamental movement strength circuit that is designed to get a beginner or anyone with very limited mobility moving (again). A TRX isn't specifically required, but something securely mounted above the head that can suspend and support the body for a couple of exercises is needed.
Beginner Fundamental Movement Strength
Warm-Up Blocks
7 Step Prep (whole body focus) limited mobility
Circuit
x 1
Use this 7 step prep as a general "warm-up" for a variety of work outs/work ins or as a stand alone movement session. If using as a stand alone consider adding an additional set of exercises once you have "scrubbed" all of the surfaces.
UMT
[J] – ACTIVATION: Rub & Scrub (Ankle, Knee)
time
60 sec ea leg
Rest
0
Set | Time | Rest |
---|---|---|
1 | 60 sec ea leg h:m:s | 0 (h:m:s) |
Use tennis ball around ankle and foam roll around knee and on the sole of the foot
Rub and Scrub Rib and Cage
time
60 sec ea side
Rest
0
Set | Time | Rest |
---|---|---|
1 | 60 sec ea side h:m:s | 0 (h:m:s) |
pin the roller against the wall to scrub the back side of the ribs and shoulder blades.
ULT
Core: Lying Forced Exhalation jc
reps
5
Set | Reps |
---|---|
1 | 5 |
consider lying on an elevated surface like a bed to assist in the ease of changing positions.
UMT
World’s Greatest Stretch
reps
5 ea side
Rest
0
Set | Reps | Rest |
---|---|---|
1 | 5 ea side | 0 (h:m:s) |
Perform on an elevated surface such as a counter
LLT
ViPR PRO-Wide Stance, 2 Arm Tilt
reps
5
Tempo
controlled
Rest
0
Set | Reps | Tempo | Rest |
---|---|---|---|
1 | 5 | Controlled | 0 (h:m:s) |
LMT
Band Bow and Arrow Quick Release
reps
5 ea side
Rest
0
Set | Reps | Rest |
---|---|---|
1 | 5 ea side | 0 (h:m:s) |
use a long stretchy sock as the tool to pull on. Allow the tension to "snap" back the pulling arm.
ULT
variable walking
reps
4
Tempo
controlled
Rest
0
Set | Reps | Tempo | Rest |
---|---|---|---|
1 | 4 | Controlled | 0 (h:m:s) |
a pass indicates 1 length of walking pattern
Workout Blocks
Fundamental Movement Strength
Circuit
x 2
ULT
Half Kneeling Elevated Assisted Get Up
reps
5 ea side
0
Rest
as needed
Set | Reps | Rest |
---|---|---|
1 | 5 ea side | as needed (h:m:s) |
2 | 5 ea side | as needed (h:m:s) |
UMT
UMT Pull: TRX 1 arm row with rotation (jc)
reps
5 each arm
Tempo
controlled
Rest
as needed
Set | Reps | Tempo | Rest |
---|---|---|---|
1 | 5 each arm | Controlled | as needed (h:m:s) |
2 | 5 each arm | Controlled | as needed (h:m:s) |
ULT
Elevated push-up to step and OH reach
reps
10 alt step leg
Tempo
controlled
Rest
as needed
Set | Reps | Tempo | Rest |
---|---|---|---|
1 | 10 alt step leg | Controlled | as needed (h:m:s) |
2 | 10 alt step leg | Controlled | as needed (h:m:s) |
LLT
Chair squat with ViPR carry
reps
10
Tempo
controlled
Rest
as needed
Set | Reps | Tempo | Rest |
---|---|---|---|
1 | 10 | Controlled | as needed (h:m:s) |
2 | 10 | Controlled | as needed (h:m:s) |