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May: Flow MobilityThis quick visual reference for TRX TV Episode 5, Flow Mobility, shows the intermediate progression from the 30-minute real-time workout. Please watch the TRX TV 30-minute workout video to see the beginner and advanced progressions.

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30 MINUTEWORKOUT

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TRX BREAST STROKE SQUAT

45 1SEC MIN

30 MINUTEWORKOUT

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TRX GOLF SWING (w/ CHEST OPENER)

45 1SEC MIN

30 MINUTEWORKOUT

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TRX FORWARD LUNGE (w/ TORSO ROTATION)

45 1SEC MIN

30 MINUTEWORKOUT

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TRX WARRIOR 1 & WARRIOR 21

3

2

4

5REPS

30 MINUTEWORKOUT

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TRX WIDE HIP OPENER

23SERIES BREATHS

EACH LEG

30 MINUTEWORKOUT

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TRX LUNGE(w/ CLOSED TWIST)

23SERIES BREATHS

EACH LEG

30 MINUTEWORKOUT

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TRX UP DOG/DOWN DOG SERIES1

3

2

4

5REPS

30 MINUTEWORKOUT

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TRX UPPER & LOWER LOCUST

26REPS

UPPER LOCUST

REPSUPPER & LOWERLOCUST

30 MINUTEWORKOUT

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TRX CHILDS POSE

5BREATHS

30 MINUTEWORKOUT

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TRX FOREARM PLANK

35TEN SEC

HOLDSSECREST

30 MINUTEWORKOUT

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TRX SWAN POSE

SERIES

(Bilateral) (BILATERAL)

5SERIES BREATHS1

30 MINUTEWORKOUT

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TRX SWAN POSE (CONTRALATERAL)

5SERIES BREATHS1

30 MINUTEWORKOUT

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TRX COW FACE POSE (W/ CLOSED TWIST)

5SERIES BREATHS1

30 MINUTEWORKOUT

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TRX KNEELING QUADRICEPS STRETCH

23SERIES BREATHS

EACH LEG

30 MINUTEWORKOUT

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TRX TRIANGLE POSE

BR

EA

TH

SE

AC

HLE

G 23SERIES BREATHS

EACH LEG

30 MINUTEWORKOUT

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TRX FORWARD FOLD

23SERIES BREATHS

EACH LEG

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TRX GOLF SWING (W/ CHEST OPENER)TRX WALL SLIDES

TRX WARRIOR 1 & WARRIOR 2TRX STEP BACK LUNGE

TRX UP DOG/DOWN DOG

45 SEC/1 MIN30 SEC ALT

5 REPS

30 SEC ALT

TRX BREAST STROKE SQUAT

TRX FORWARD LUNGE (W/TORSO ROTATION)

TRX WIDE HIP OPENER

45 SEC/1 MIN

45 SEC/1 MIN

2 SERIES/3 BREATHS EACH LEG

MAY: Flow Mobility

TRX CHILDS POSE

TRX WALL SLIDES

5 BREATHS

30 SEC ALT2 REPS UPPER LOCUST/6 REPS UPPER & LOWER LOCUSTTRX UPPER/LOWER LOCUST

5 REPS

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TRX SINGLE LEG HIP PRESSTRX SWAN POSE (BILATERAL)

TRX TRIANGLE POSE

TRX STEP BACK LUNGE

TRX STEP BACK LUNGE

TRX COW FACE POSE (W/ CLOSED TWIST)TRX LUNGE SAW (1 HAND DOWN)

30 SEC ALT1 SERIES/5 BREATHS

2 SERIES/3 BREATHS

30 SEC ALT

30 SEC ALT

5 REPS EACH LEG1 SERIES/5 BREATHS

TRX FOREARM PLANK

TRX SWAN POSE (CONTRALATERAL)

TRX FORWARD FOLD

TRX KNEELING QUADRICEPS STRETCH

3 AT 10 SEC HOLD/5 SEC REST

1 SERIES/5 BREATHS

2 SERIES/3 BREATHS

2 SERIES/3 BREATHS

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Get More TRX TV:Thank you for watching TRX TV Episode 5, Flow Mobility. Ready for more? A new TRX TV Monthly Download is available for purchase the first week of every month. It includes a new 30-minute real-time workout for all levels, the 12 TRX TV weekly videos related to the month’s theme, and a quick visual reference to take with you wherever you train. Visit trxtraining.com/trxtv to get the next episode and an archive of past episodes. Turn on, tune in, work out with TRX TV.

© 2011 Fitness Anywhere, LLC, San Francisco, California. All rights reserved.No portion of this guide may be reproduced or transmitted in any form by any means, electronic, mechanical, photocopy, recording or otherwise without permission of the publisher. For information on reprints contact info@fitnessanywhere.com.Limitation of LiabilityThe information in this guide is distributed on an “as is” basis without warranty. While every precaution has been taken in the preparation of this guide, Fitness Anywhere shall not have any liability, express or implied, to any person or entity with respect to any loss or damage caused or alleged to be caused directly or indirectly by the instructions contained in this guide.Intellectual Property RightsFitness Anywhere®, TRX®, Suspension Training®, Vector Resistance®, Make your body your machine®, the X® (Globe design), Suspension TrainerTM, , TRX FORCETM, TRX FORCE TrainingTM, TRX Sports MedicineTM, Door AnchorTM, XmountTM, Suspension FrameTM, XtenderTM, are trademarks and registered trademarks of Fitness Anywhere, Inc. in the U.S. and other countries. Patent Nos. 7,651,488, 7,806,814, 7,044,896, 7,762,932. Other domestic and international patents pending.

Fitness Anywhere, LLC1660 Pacific AvenueSan Francisco, CA 94109

Publication Date: May 2011Author: Fitness Anywhere, LLC

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