CROSSING MOUNTAIN CLIMBER & BANDED RIBBON SQUAT
  • For the crossing mountain climber keep an active plank as well as aiming to get your knee to your opposite wrist, forearm or elbow.
  • The banded ribbon squat keeps our hands in between your feet and arms extended. Maintain an active braced core, especially at the bottom of the squat.
​BANDED HIP PRESS, ABDUCTION, & COOK PRESS
  • The banded hip press should be performed with breath and focus in mind.
  • The banded side straight leg raise should be performed while minimizing the movement throughout the rest of the body.
  • The Cook press should be performed with one leg close the body, without letting it go. This is meant for maximum contraction with a hard reset on the floor between each repetition.​
BANDED WARD STEP BACK LUNGE, TRX HAMSTRING RUNNER & TRX OBLIQUE CRUNCH 
Resisting rotation has benefits equal to producing rotation
Since 85% of your core musculature is set an oblique angle it is imperative to train in the transverse plane and incorporating multiple planes of motion.
Posterior chain integration  in to core stability is key to balancing out your body.
BANDED UNILATERAL SQUAT TO ROW, ROTATION, & PRESS
Working in 3D is what your body is designed to do and these three movements help take you to the next level. 
Take your time to pair breathing and moving with the moves in this block. Start with the anchor point in between your feet for the facing/facing away exercises, and start with the anchor point parallel to your inside hip on the sideways standing movement.
  • Squat to row: 
  • Squat to rotation, notice the high and low pattern upon execution.
  • Squat to Press
​THE TRX BIG THREE
  • The TRX Ward is great for activating the neuromuscular system for rotation and locomotive marching can be added for more of a challenge.
  • The TRX Single Arm Rotation is perfect for resisting rotation and will highlight imbalances in a heart beat. 
  • The TRX Power Pull is very popular but often misunderstood. 
  • Simple and effective in working on that X-Factor style rotation.
THE BIG THREE
The Big Three when it comes to controlling rotation, producing rotation and managing the "X-Factor" are the Pallof Press, , Cylinder Rotation, and the Step & Rotate. These moves are easily performed with a resistance band and  can be done anywhere by anyone. Each movement builds on the previous one. 
*See your programming for the work on each side.
LAT, CHEST & UPPER BACK ROLLOUT AND STRETCH
The Latissimus Dorsi and chest muscle play a dominant role in posture and due to the stress of life we often end up with shoulder, neck or spine discomfort.  The following releases and stretches will help your Thoracic spine move better and feel better as you bring in more mobility.
  • Each roll or release should last about 90 seconds 
  • Each TRX stretch should take about 40-60 seconds
  • The level of discomfort here should not exceed a 7 on the pain or RPE scale.
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