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
Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
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
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
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
reps
5
find a comfortable lying position with knees bent
inhale through the nose
exhale ALL your air by "blowing out the candles" using your abdominal muscles
| 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
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
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
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
reps
4
Tempo
controlled
Rest
0
using various houshold items to step on (books, pillows, rolled towels etc) position this exercise in a safe place ie along the counter to first establish confidence. Progress by changing the position of the head. Once competence and confidence are sufficient move towards a larger space to further challenge the input for the stimulation.
| 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
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
reps
5 each arm
Tempo
controlled
Rest
as needed
face the anchor point holding 1 handle with feet shoulder width apart. Position free hand to mirror the handle hand. Draw free elbow back and rotate torso away from the anchor as far back as comfortable to initiate movement. Pull the handle to move the torso back towards the anchor while simultaneously reaching with the free arm using a rowing action.
If it feels too difficult to perform the prescribed reps decrease the angle of your body by moving feet backward. If it feels to easy increase the angle of your body by moving feet forward
| 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
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
reps
10
Tempo
controlled
Rest
as needed
Begin seated in chair with the ViPR "carried" in the front of your body. Shift the body forward with a tall spine, pushing feet through the floor to stand up. Sit back down by shifting the hips back and lowering into the chair.
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 10 | Controlled | as needed (h:m:s) |
| 2 | 10 | Controlled | as needed (h:m:s) |