برنامه تمرینات TRX
انواع برنامه تمرینات فرم دهی ، تقویت عضلات با بند TRX
پخش بنده با کیفیت و بهترین قیمت در کشور
یک سال گاارنتی
مرکز قامت پویان
تولید کننده و آموزش
02177491519
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www.ghamatpooyan.com
The document describes several CrossFit WODs (Workouts of the Day) divided into categories of "The Girls", "Hero WODs", and "The New Girls". Each WOD lists a series of exercises with specified reps or time domains to be completed consecutively. The WODs progress in difficulty and include variations such as increasing or decreasing reps each round, completing reps for time, or doing as many rounds as possible within a set time limit. Overall, the WODs present a variety of challenging CrossFit workouts centered around bodyweight movements, gymnastics, and weightlifting.
This document provides guidance on strength and conditioning for basketball. It emphasizes the importance of practicing sport-specific movements through exercises like plyometrics and Olympic lifts. Progressions should move from basic to more advanced and focus on multi-joint exercises that train the entire body. Injury prevention is a key goal and can be achieved through balancing volume, flexibility, and addressing muscle imbalances. Testing helps measure improvements in areas like vertical jump and strength.
This document provides information on designing a training program to improve fitness. It defines the components of fitness, including health-related components like aerobic endurance, anaerobic fitness, muscular strength and endurance, flexibility, and body composition. It also discusses skill-related components like agility, balance, reaction time, power, speed, and coordination. The document outlines principles for effective training programs, including overload, progression, specificity, and reversibility. It describes how to establish training frequency, intensity, time, and type using methods like heart rate monitoring and the FITT principle. Interval training is recommended for improving anaerobic endurance.
Warming up properly has several benefits such as increasing blood flow to muscles, reducing injury risk, and improving performance. A full warm up includes stretching and activation exercises. Stretching involves moving different body parts like ankles, knees, legs, hips, back, shoulders, arms, neck, and head to improve muscle elasticity. Activation has running exercises that incorporate moving muscles like side-to-side running, running with knees up, running with toes in back, jumping, and crossing legs. Sample warm up games include passing a ball around a circle while someone in the middle tries to catch it.
This document discusses tools and strategies for developing horizontal force application for athletes through strength training. It begins by noting most strength training emphasizes vertical forces while sprinting, jumping and throwing require horizontal force. It then outlines various tools like maximal strength exercises, Olympic lifts, sleds and plyometrics that can be used. It proposes strategies like complex training combining strength and speed work. Finally, it provides suggestions for programming based on an athlete's development level, focusing on building a fitness base for beginners.
The document discusses resistance training program design. It outlines 5 steps: 1) needs analysis including evaluating sport requirements and assessing the athlete, 2) exercise selection based on factors like sport specificity, 3) training frequency determined by training status and load, 4) arranging exercises in a logical order, and 5) determining training load and repetitions using methods like 1RM testing and assigning loads based on training goals. The document provides details on how to implement each step of resistance training program design.
This document provides information on training for football players across three seasons. It includes recommendations for warm-ups, stretches, strength training exercises, agility drills, conditioning drills, and target body fat percentages for football players. Drills like dot drills, shuttle runs, and sprints can be used all seasons, as well as stretches for the hips, hamstrings, quads, arms, calves, and butterfly. Strength training should include exercises like bench press, squats, calf raises, and deltoid exercises. Conditioning includes wind sprints, tire flips, burpees, sled pushes, and jogs/walks. The optimal body fat range for football players is 10-17% though some positions
The document describes several CrossFit WODs (Workouts of the Day) divided into categories of "The Girls", "Hero WODs", and "The New Girls". Each WOD lists a series of exercises with specified reps or time domains to be completed consecutively. The WODs progress in difficulty and include variations such as increasing or decreasing reps each round, completing reps for time, or doing as many rounds as possible within a set time limit. Overall, the WODs present a variety of challenging CrossFit workouts centered around bodyweight movements, gymnastics, and weightlifting.
This document provides guidance on strength and conditioning for basketball. It emphasizes the importance of practicing sport-specific movements through exercises like plyometrics and Olympic lifts. Progressions should move from basic to more advanced and focus on multi-joint exercises that train the entire body. Injury prevention is a key goal and can be achieved through balancing volume, flexibility, and addressing muscle imbalances. Testing helps measure improvements in areas like vertical jump and strength.
This document provides information on designing a training program to improve fitness. It defines the components of fitness, including health-related components like aerobic endurance, anaerobic fitness, muscular strength and endurance, flexibility, and body composition. It also discusses skill-related components like agility, balance, reaction time, power, speed, and coordination. The document outlines principles for effective training programs, including overload, progression, specificity, and reversibility. It describes how to establish training frequency, intensity, time, and type using methods like heart rate monitoring and the FITT principle. Interval training is recommended for improving anaerobic endurance.
Warming up properly has several benefits such as increasing blood flow to muscles, reducing injury risk, and improving performance. A full warm up includes stretching and activation exercises. Stretching involves moving different body parts like ankles, knees, legs, hips, back, shoulders, arms, neck, and head to improve muscle elasticity. Activation has running exercises that incorporate moving muscles like side-to-side running, running with knees up, running with toes in back, jumping, and crossing legs. Sample warm up games include passing a ball around a circle while someone in the middle tries to catch it.
This document discusses tools and strategies for developing horizontal force application for athletes through strength training. It begins by noting most strength training emphasizes vertical forces while sprinting, jumping and throwing require horizontal force. It then outlines various tools like maximal strength exercises, Olympic lifts, sleds and plyometrics that can be used. It proposes strategies like complex training combining strength and speed work. Finally, it provides suggestions for programming based on an athlete's development level, focusing on building a fitness base for beginners.
The document discusses resistance training program design. It outlines 5 steps: 1) needs analysis including evaluating sport requirements and assessing the athlete, 2) exercise selection based on factors like sport specificity, 3) training frequency determined by training status and load, 4) arranging exercises in a logical order, and 5) determining training load and repetitions using methods like 1RM testing and assigning loads based on training goals. The document provides details on how to implement each step of resistance training program design.
This document provides information on training for football players across three seasons. It includes recommendations for warm-ups, stretches, strength training exercises, agility drills, conditioning drills, and target body fat percentages for football players. Drills like dot drills, shuttle runs, and sprints can be used all seasons, as well as stretches for the hips, hamstrings, quads, arms, calves, and butterfly. Strength training should include exercises like bench press, squats, calf raises, and deltoid exercises. Conditioning includes wind sprints, tire flips, burpees, sled pushes, and jogs/walks. The optimal body fat range for football players is 10-17% though some positions
HIIT involves alternating between high intensity exercise and rest intervals. It provides shorter, more effective workouts that burn more calories than longer steady state cardio. Some advantages include shorter workouts, increased calorie burn through EPOC, and improved athletic performance and VO2 max. When planning a HIIT routine, one should choose exercises, set times for work and rest intervals, and repeat sets with rest between.
This document provides an overview of physical fitness assessments. It defines physical fitness as the ability to carry out daily tasks without undue fatigue. Components of physical fitness include body composition, muscular strength and endurance, cardiorespiratory fitness, flexibility, agility, balance, coordination, reaction time, power, and speed. The document describes methods for assessing each component, such as BMI, pushups, sit-and-reach tests. It recommends that adults engage in moderate exercise for 30 minutes daily to improve health and reduce disease risk. Precautions are discussed to prevent cardiac events during exercise.
Science & Practice of Elite Speed DevelopmentMike Young
The document discusses determinants of speed and principles of elite speed development. It covers muscular, mechanical, kinetic, and neuromuscular factors that influence speed. Some key points include:
- Sprinting requires complex interactions between eccentric, isometric, and concentric muscle contractions under extreme time constraints.
- Mechanical factors like ground contact time, stride length and frequency differentiate acceleration from maximum velocity.
- Faster sprinters apply more mass-specific force to the ground in a shorter period of time.
- Training should target the force-velocity continuum from maximum strength to maximum speed. Both horizontal and vertical strength are important for acceleration and top speed respectively.
Pilates is a system of exercises developed by Joseph Pilates that focuses on strengthening the body's core and improving physical fitness and posture. It involves low-impact flexibility and muscular strength and endurance movements. Several studies have shown Pilates to have benefits for improving balance, mobility, and quality of life for individuals with conditions like Parkinson's disease, stroke, Guillain-Barre syndrome, and human T-cell lymphotropic virus 1 associated myelopathy. Pilates programs involving mat exercises 2 times per week for 8-12 weeks have demonstrated improvements in these areas.
This document discusses individualized plyometric training and its practical applications. It begins by defining plyometrics as a training method using mechanical shock stimulation to force muscles to produce maximum tension. Plyometrics are intended to develop speed-strength qualities through exercises that couple eccentric and concentric muscle actions in the stretch-shortening cycle. The document then provides background on plyometric training interventions and their neural and muscular adaptations. It discusses testing methods like force-velocity profiling and reactive strength index testing to assess individuals' abilities. Finally, it emphasizes starting with basic exercises and progressing training based on developing athletes' strength and power.
This document discusses cardiorespiratory endurance, the benefits of cardio exercise like weight loss and reduced health risks, FITT recommendations for frequency, intensity, time and type of cardio workouts, examples of continuous, intermittent and sport cardio activities, an example high intensity interval training workout, and an exit ticket quiz.
The document discusses the importance of warm-up and cool-down periods before and after exercise. It describes how warming up prepares the body for activity by increasing muscle temperature and flexibility. Cooling down helps the body return to its resting state and removes waste products from exercise. An effective warm-up includes general activities to raise the heart rate and dynamic stretches. Cool-downs should consist of light exercise and static stretching over 5-10 minutes. Both periods are important for injury prevention and recovery.
The document discusses exercise intensity and how it can be determined by measuring heart rate, with heart rate zones defined as percentages of a person's maximum heart rate which is calculated as 220 minus their age. It provides examples of calculating target heart rate training zones for cardiovascular endurance for different aged clients to help determine the intensity of their exercise.
The document provides guidance on incorporating strength training into a cyclist's training program throughout the competitive year. It recommends including 2 strength workouts per week during preparation and build phases, and 1 workout per week during maintenance phases. Workouts should focus on compound exercises like squats, deadlifts, and lunges during maximal strength periods and include more explosive exercises like plyometrics during explosive strength periods. Concurrent strength and endurance training provides numerous performance benefits with no reported negatives, including increased power, strength, economy, and fatigue resistance without risk of excessive muscle growth.
This document discusses physical fitness and its components. It defines physical fitness as the ability to perform physical tasks and lists the main health-related components as cardiovascular endurance, body composition, flexibility, muscular endurance, and muscular strength. It also discusses skill-related components and principles of exercise prescription, including frequency, intensity, time, and type. The document provides guidelines for exercise and lists benefits such as improved mood, reduced disease risk, increased strength and endurance, strengthened bones and metabolism. Maintaining fitness is presented as a personal responsibility.
There are three main methods of endurance development: continuous training, interval training, and Fartlek training. Continuous training involves continuous exercise without breaks and can be done at a slow or fast pace. Interval training alternates between high intensity intervals and recovery periods. Fartlek training varies the pace during a run and alternates between fast and slow running without set intervals. Both interval training and Fartlek training are more advanced methods that require experience to properly structure work and rest periods.
Stretching is important before and after exercise to prepare and recover muscles. When muscles are stretched, they are extended to a resistance point which helps muscles and joints. Stretching improves flexibility, prevents injuries, and promotes strength. It also improves running form, performance, coordination and reduces soreness. The document then provides instructions and photos for how to properly perform different stretches, like hamstring stretches while lying down, forward bends while seated, and quad stretches while standing. Stretches should be held for 10-30 seconds until a mild discomfort is felt but not pain.
Here are the answers to the brain teaser questions:
1. The 6 types of training are: Interval, Continuous, Fartlek, Circuit, Weight, and Cross
2. Exercises for a circuit to improve muscular endurance could include: pushups, situps, squats
3. Continuous training improves cardiovascular fitness because it involves moderate exercise for at least 15-20 minutes with no rest in order to improve aerobic fitness.
4. Interval training involves periods of hard work followed by periods of rest in order to improve mainly speed but also cardiovascular fitness through high intensity intervals.
5. Fartlek training combines high and low intensity work with many changes of speed and terrain. It is good for games
Kusal Goonewardena provides a document outlining his approach to sports physiotherapy. He introduces the Elite Akademy Performance Pyramid, which measures five fundamentals - biomechanics, functional range, functional control, functional core, and strength & conditioning. The pyramid provides an objective process for comprehensive treatment and rehabilitation. Kusal then demonstrates assessments and treatments for various injuries like low back pain, knee injuries, and hamstring injuries using the pyramid framework.
The document discusses cardiovascular exercise and provides guidelines on frequency, intensity, time and type (F.I.T.T.) principles for both cardio and strength training. It outlines benefits of cardio like reduced risk of mortality and benefits of strength training like increased muscle mass. Target heart rate ranges and signs that exercise intensity should be reduced are also mentioned. Flexibility guidelines and definitions of METs are briefly covered.
The Yo-Yo intermittent recovery test consists of repeated 2x20m shuttle runs with 10 second active recovery periods between runs. The speed of the runs progressively increases, requiring athletes to maintain intensity while allowing recovery. It is designed to mimic sports involving bursts of intensive exercise followed by short rest. The test evaluates an individual's ability to repeatedly perform intense intermittent exercise while maximally activating the aerobic system. Athletes continue running until they can no longer maintain the required pace for two trials, with their final level and number of intervals completed recorded as their score.
The beep test, also known as the pacer test or shuttle run test, is a multi-stage fitness test used to measure cardiovascular fitness and maximum oxygen uptake. It involves running back and forth between two markers 20 meters apart at a pace indicated by beeps from an audio device. The test increases in difficulty by requiring faster running speeds over time. A participant's score is the level and shuttle number completed before missing two beeps in a row. This score can be used to estimate VO2 max, a measure of cardiovascular endurance.
This document provides an overview of Kinesio Taping including its properties, theoretical benefits, application techniques, and current evidence. Kinesio Tape is designed to mimic skin and provide sensory stimulation. It can be applied in various patterns like Y, I, and fan strips. Evidence suggests it may increase range of motion and function for conditions like shoulder pain and lower back mobility, though more research is still needed to fully understand its clinical effects.
Overview of the athletic hamstring injury with respect to mechanism, assessment, prognosis, rehabilitation, imaging, management, return to sport and prevention.
Pilates is a method of exercise developed by Joseph Pilates that uses specialized equipment and floor exercises to strengthen muscles, increase flexibility and focus the mind. The goal of Pilates is to train the body to work in its most natural state through precise movements and controlled breathing. Some key benefits of Pilates include improved posture, balance, and coordination as well as reduced stress and increased body awareness.
This is a 3 day split workout routine is ideal for beginners starting out lifting weights.
This workout will work every muscle group which will allow This workout will target every major muscle which will maximize muscle growth and recovery.
For more free muscle building workouts and tips visit www.justinkavanaghfitness.com
Functional Training for Endurance AthletesAlstinBenton
The document provides guidance on functional training for endurance athletes. It discusses the importance of functional training for injury prevention, biomechanics, and performance. The document outlines sample routines for proprioception, range of motion, tissue management, core development, and strength training. It emphasizes proper progression of training frequency, intensity, and time to avoid injury. The routines shown are meant to be integrated into a full training program over multiple phases to develop an athlete's strength, power, stability, and range of motion.
HIIT involves alternating between high intensity exercise and rest intervals. It provides shorter, more effective workouts that burn more calories than longer steady state cardio. Some advantages include shorter workouts, increased calorie burn through EPOC, and improved athletic performance and VO2 max. When planning a HIIT routine, one should choose exercises, set times for work and rest intervals, and repeat sets with rest between.
This document provides an overview of physical fitness assessments. It defines physical fitness as the ability to carry out daily tasks without undue fatigue. Components of physical fitness include body composition, muscular strength and endurance, cardiorespiratory fitness, flexibility, agility, balance, coordination, reaction time, power, and speed. The document describes methods for assessing each component, such as BMI, pushups, sit-and-reach tests. It recommends that adults engage in moderate exercise for 30 minutes daily to improve health and reduce disease risk. Precautions are discussed to prevent cardiac events during exercise.
Science & Practice of Elite Speed DevelopmentMike Young
The document discusses determinants of speed and principles of elite speed development. It covers muscular, mechanical, kinetic, and neuromuscular factors that influence speed. Some key points include:
- Sprinting requires complex interactions between eccentric, isometric, and concentric muscle contractions under extreme time constraints.
- Mechanical factors like ground contact time, stride length and frequency differentiate acceleration from maximum velocity.
- Faster sprinters apply more mass-specific force to the ground in a shorter period of time.
- Training should target the force-velocity continuum from maximum strength to maximum speed. Both horizontal and vertical strength are important for acceleration and top speed respectively.
Pilates is a system of exercises developed by Joseph Pilates that focuses on strengthening the body's core and improving physical fitness and posture. It involves low-impact flexibility and muscular strength and endurance movements. Several studies have shown Pilates to have benefits for improving balance, mobility, and quality of life for individuals with conditions like Parkinson's disease, stroke, Guillain-Barre syndrome, and human T-cell lymphotropic virus 1 associated myelopathy. Pilates programs involving mat exercises 2 times per week for 8-12 weeks have demonstrated improvements in these areas.
This document discusses individualized plyometric training and its practical applications. It begins by defining plyometrics as a training method using mechanical shock stimulation to force muscles to produce maximum tension. Plyometrics are intended to develop speed-strength qualities through exercises that couple eccentric and concentric muscle actions in the stretch-shortening cycle. The document then provides background on plyometric training interventions and their neural and muscular adaptations. It discusses testing methods like force-velocity profiling and reactive strength index testing to assess individuals' abilities. Finally, it emphasizes starting with basic exercises and progressing training based on developing athletes' strength and power.
This document discusses cardiorespiratory endurance, the benefits of cardio exercise like weight loss and reduced health risks, FITT recommendations for frequency, intensity, time and type of cardio workouts, examples of continuous, intermittent and sport cardio activities, an example high intensity interval training workout, and an exit ticket quiz.
The document discusses the importance of warm-up and cool-down periods before and after exercise. It describes how warming up prepares the body for activity by increasing muscle temperature and flexibility. Cooling down helps the body return to its resting state and removes waste products from exercise. An effective warm-up includes general activities to raise the heart rate and dynamic stretches. Cool-downs should consist of light exercise and static stretching over 5-10 minutes. Both periods are important for injury prevention and recovery.
The document discusses exercise intensity and how it can be determined by measuring heart rate, with heart rate zones defined as percentages of a person's maximum heart rate which is calculated as 220 minus their age. It provides examples of calculating target heart rate training zones for cardiovascular endurance for different aged clients to help determine the intensity of their exercise.
The document provides guidance on incorporating strength training into a cyclist's training program throughout the competitive year. It recommends including 2 strength workouts per week during preparation and build phases, and 1 workout per week during maintenance phases. Workouts should focus on compound exercises like squats, deadlifts, and lunges during maximal strength periods and include more explosive exercises like plyometrics during explosive strength periods. Concurrent strength and endurance training provides numerous performance benefits with no reported negatives, including increased power, strength, economy, and fatigue resistance without risk of excessive muscle growth.
This document discusses physical fitness and its components. It defines physical fitness as the ability to perform physical tasks and lists the main health-related components as cardiovascular endurance, body composition, flexibility, muscular endurance, and muscular strength. It also discusses skill-related components and principles of exercise prescription, including frequency, intensity, time, and type. The document provides guidelines for exercise and lists benefits such as improved mood, reduced disease risk, increased strength and endurance, strengthened bones and metabolism. Maintaining fitness is presented as a personal responsibility.
There are three main methods of endurance development: continuous training, interval training, and Fartlek training. Continuous training involves continuous exercise without breaks and can be done at a slow or fast pace. Interval training alternates between high intensity intervals and recovery periods. Fartlek training varies the pace during a run and alternates between fast and slow running without set intervals. Both interval training and Fartlek training are more advanced methods that require experience to properly structure work and rest periods.
Stretching is important before and after exercise to prepare and recover muscles. When muscles are stretched, they are extended to a resistance point which helps muscles and joints. Stretching improves flexibility, prevents injuries, and promotes strength. It also improves running form, performance, coordination and reduces soreness. The document then provides instructions and photos for how to properly perform different stretches, like hamstring stretches while lying down, forward bends while seated, and quad stretches while standing. Stretches should be held for 10-30 seconds until a mild discomfort is felt but not pain.
Here are the answers to the brain teaser questions:
1. The 6 types of training are: Interval, Continuous, Fartlek, Circuit, Weight, and Cross
2. Exercises for a circuit to improve muscular endurance could include: pushups, situps, squats
3. Continuous training improves cardiovascular fitness because it involves moderate exercise for at least 15-20 minutes with no rest in order to improve aerobic fitness.
4. Interval training involves periods of hard work followed by periods of rest in order to improve mainly speed but also cardiovascular fitness through high intensity intervals.
5. Fartlek training combines high and low intensity work with many changes of speed and terrain. It is good for games
Kusal Goonewardena provides a document outlining his approach to sports physiotherapy. He introduces the Elite Akademy Performance Pyramid, which measures five fundamentals - biomechanics, functional range, functional control, functional core, and strength & conditioning. The pyramid provides an objective process for comprehensive treatment and rehabilitation. Kusal then demonstrates assessments and treatments for various injuries like low back pain, knee injuries, and hamstring injuries using the pyramid framework.
The document discusses cardiovascular exercise and provides guidelines on frequency, intensity, time and type (F.I.T.T.) principles for both cardio and strength training. It outlines benefits of cardio like reduced risk of mortality and benefits of strength training like increased muscle mass. Target heart rate ranges and signs that exercise intensity should be reduced are also mentioned. Flexibility guidelines and definitions of METs are briefly covered.
The Yo-Yo intermittent recovery test consists of repeated 2x20m shuttle runs with 10 second active recovery periods between runs. The speed of the runs progressively increases, requiring athletes to maintain intensity while allowing recovery. It is designed to mimic sports involving bursts of intensive exercise followed by short rest. The test evaluates an individual's ability to repeatedly perform intense intermittent exercise while maximally activating the aerobic system. Athletes continue running until they can no longer maintain the required pace for two trials, with their final level and number of intervals completed recorded as their score.
The beep test, also known as the pacer test or shuttle run test, is a multi-stage fitness test used to measure cardiovascular fitness and maximum oxygen uptake. It involves running back and forth between two markers 20 meters apart at a pace indicated by beeps from an audio device. The test increases in difficulty by requiring faster running speeds over time. A participant's score is the level and shuttle number completed before missing two beeps in a row. This score can be used to estimate VO2 max, a measure of cardiovascular endurance.
This document provides an overview of Kinesio Taping including its properties, theoretical benefits, application techniques, and current evidence. Kinesio Tape is designed to mimic skin and provide sensory stimulation. It can be applied in various patterns like Y, I, and fan strips. Evidence suggests it may increase range of motion and function for conditions like shoulder pain and lower back mobility, though more research is still needed to fully understand its clinical effects.
Overview of the athletic hamstring injury with respect to mechanism, assessment, prognosis, rehabilitation, imaging, management, return to sport and prevention.
Pilates is a method of exercise developed by Joseph Pilates that uses specialized equipment and floor exercises to strengthen muscles, increase flexibility and focus the mind. The goal of Pilates is to train the body to work in its most natural state through precise movements and controlled breathing. Some key benefits of Pilates include improved posture, balance, and coordination as well as reduced stress and increased body awareness.
This is a 3 day split workout routine is ideal for beginners starting out lifting weights.
This workout will work every muscle group which will allow This workout will target every major muscle which will maximize muscle growth and recovery.
For more free muscle building workouts and tips visit www.justinkavanaghfitness.com
Functional Training for Endurance AthletesAlstinBenton
The document provides guidance on functional training for endurance athletes. It discusses the importance of functional training for injury prevention, biomechanics, and performance. The document outlines sample routines for proprioception, range of motion, tissue management, core development, and strength training. It emphasizes proper progression of training frequency, intensity, and time to avoid injury. The routines shown are meant to be integrated into a full training program over multiple phases to develop an athlete's strength, power, stability, and range of motion.
TRX Workout - How To Strengthen The Whole Body in 30 MinutesCore Training Tips
Is it possible to work all the muscles in your body in 30 minutes? Try this TRX training plan, which will help you strengthen your whole body. And moreover, you will enjoy it.
More information here: https://www.coretrainingtips.com/trx-workout-strengthen-whole-body-improve-fitness-30-minutes/
The document provides a no-equipment conditioning program called the "Not-Really-A-Program Program" to help athletes prepare for their upcoming season. The program focuses on core, balance, plyometrics, and strength training through bodyweight exercises. It outlines sample circuits for each month from June to August, getting progressively more challenging each month. Optional agility and speed drills are also provided to take training outside. The program is designed to be adaptable to individual schedules and require no equipment.
The document outlines a 12-week weight training program for male and female gymnasts aged 14-19. It includes separate training plans for males and females, with a focus on increasing muscle power and endurance for specific gymnastic moves. The programs include warm-up, conditioning exercises targeting areas like handstands and shoulders, and cool-down. Progress is evaluated every 4 weeks, allowing adjustments based on improvements. Safety guidelines are also provided to minimize injury risks while weight training.
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The document outlines a 14-week preseason aerobic conditioning training program with the following elements:
- Warm up and cool down periods including stretching
- Aerobic training sessions consisting of running intervals at increasing distances and intensities from 70-90% of VO2 max over the 14 weeks
- Strength training 2 times per week including exercises like squats, lunges, planks and abdominal exercises
- Recovery periods of either complete rest or lighter active recovery workouts are prescribed between training blocks.
This document outlines the four phases of an exercise program: warm-up, flexibility, strength and endurance, and cool down. It provides examples of activities that fit within each phase, such as jogging, walking, and high knees for warm-up and stretching exercises, push-ups, and sit-ups for strength and endurance. The goals of each phase are also detailed - for example, the warm-up works to elevate body temperature before strenuous activity and the cool down gradually returns the body to a relaxed state. Readers are prompted to list examples of activities for each phase and to create a sample exercise plan incorporating two sets of specific exercises for each phase.
This document provides a training manual for personalized cross-fit exercises organized into four sections: 1) Body Balance, 2) System Boost, 3) Endurance Training, and 4) Weight Resistance. Each section outlines a specific circuit-based routine focusing on different parts of the body and includes instructions for various positions and exercises. The final section provides a sample one-week training schedule prescribing which sections to complete each day.
This document contains instructions for a 5-day fitness program with different workout outcomes each day: full body workout, core workout, starter workout, yoga routine, and cardio. Each day lists the equipment needed, warm-up, cool-down, and specific exercises. Day 1 focuses on core with exercises like stability ball crunches and planks. Day 2 is a starter workout with lighter weight and fewer reps. Day 3's cardio includes interval runs. Day 4 includes yoga poses like downward dog and lunges. Day 5 is a full body workout targeting muscles like shoulders, back, chest, arms, and legs.
Arman Sadeghi's Revolutionary Titanium workout has helped hundreds of people lose weight and achieve the body of their dreams. With a proven method of working out 25 minutes per day, you can have the body you've always wanted.
This document provides information on programming for strength training, including definitions of common terms, sample programming templates, and exercise descriptions and benefits. It discusses designing programs around sport demands or fitness goals while managing volume, intensity, and recovery. Sample programming includes mobility, activation, plyometric, key exercise, and conditioning sections with exercise details. DIY programming and exercise demos are also included.
Folk style wrestling is the form used in school programs and consists of rounds where points can be scored through takedowns, escapes, and near falls. Wrestling demands peak fitness with a focus on strength, power, agility, and endurance. The training program outlined progresses through hypertrophy, strength, and maintenance phases to build muscle mass, maximize strength before competition season, and maintain gains during the season. Testing evaluates improvements in strength, power, agility, and endurance over the macrocycle.
The document outlines a strength and conditioning program for a collegiate baseball team, including 4 day per week and 3 day per week workout plans during the fall season. It provides sample workout logs and schedules speed and agility drills to accompany the workouts. The program is designed to build strength, endurance, and explosiveness while preventing injuries through the different phases of the season.
This four-week exercise routine provides a full-body workout that targets all major muscle groups. It includes strength and cardio exercises that progressively increase in difficulty over the four weeks. Following this well-designed routine will help the user see and feel actual results through toned muscles and weight loss. Sticking with the routine and gradually increasing weights and intensity is important for continued progress.
This 4-week training program focuses on hypertrophy. It includes exercises targeting the chest, back, shoulders, arms, legs, and glutes. Each muscle group has 4-7 exercises per session. Exercises are generally performed for 3-5 sets of 8-20 reps. The final week of each phase increases the weight and decreases reps to emphasize strength gains alongside muscle growth. The workouts provide a variety of exercises and rep ranges to thoroughly target all muscle fibers for maximum hypertrophy over the course of the program.
This document provides guidelines and routines for a 6-week essential fat loss plan using bodyweight and stability ball exercises. The plan includes a warm up routine, two strength and stability routines alternating each session, and a stretching routine. The strength routines gradually increase in difficulty over the 6 weeks and include exercises like squats, push ups, planks, and rows performed with dumbbells or on a stability ball. Guidelines emphasize form, breathing, and gradually increasing intensity over the 6 weeks to lose fat safely and effectively.
This document provides sample training sessions for hockey players during different phases of the season. In the preseason, the focus is on muscle endurance and speed endurance. Sessions include interval runs and agility drills. During the in-season, power, speed and agility are emphasized through hill sprints, ladders and medicine ball exercises. Near playoffs (in-season peak), the same components are targeted plus down hill sprints and larger step stair runs to improve speed.
One Week's Worth of Working Out Example shared by Test X180Test X180 Ignite
This workout plan consists of 6 days of exercise split into full body workout days and running days. The full body workout days focus on one main exercise per muscle group with 3 sets of 10-15 reps and short 1 minute rest periods. This high rep, low rest format is intended to keep the body working aerobically to increase calorie burning and help the individual get lean. Running days involve 30-45 minutes of running at 70% maximum heart rate for additional calorie expenditure. The overall goal of this plan is to help the individual lose body fat through high intensity full body workouts and cardio.
Similar to Trx holiday training_plan برنامه تمرین (20)
Playing this fast-paced game, you control a small cube that has to get through stages that get harder by avoiding spikes, obstacles, and dangerous gaps while keeping up a fast pace. Though, it's important to remember that Geometry Dash isn't a simple game to get good at. No matter what mistake you make, you will face a tough position and have to start at the beginning.
The sounds and sights in Geometry Dash are very interesting. Your attention will be drawn to the simple style and catchy melodies. While the game looks good, it's not just visually challenging; getting through the tricky rounds requires quick thinking and reflexes.
The stages get harder over time, testing your skills and forcing you to find new ways to get past problems that other people have found impossible. Your experience with Geometry Dash will be remembered for a long time because of how satisfying it is to beat a difficult level or find a secret route. Join the many people who love Geometry Dash and are fascinated by this exciting and fun game. Get ready, because things will move quickly!
Euro Cup 2024 Preview, Prediction, Kick-Off Time Team News for Germany vs Swi...Eticketing.co
Hordes Germany will look to triumph on home soil at Euro Cup 2024 this seasonal. The three-time Euro Cup Germany champions have disappointed at recent major tournaments, exiting the last two World Cups in the group epochs and only reaching last-16 of Euro 2020, where they lost to England at Wembley three years before.
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But Julian Nagelsmann will be out to recuperate the spirits of the home nation and recent victories over France and the Netherlands in friendly contests was a sign that Germany will be among the competitors for the title this summer.
Scotland, Switzerland and Hungary delay in Group A, with Germany kicking off the UEFA Euro 2024 against the Scots in Munich on June 13. Nagelsmann’s crew has been bolstered by Bayer Leverkusen’s remarkable unbeaten Bundesliga accomplishment, with star Florian Wirtz named player of the year in the German top-flight.
The 21-year-old star adds to a quantity of national team stalwarts who remain from Germany’s World Cup triumph in 2014, with Thomas Muller and Manuel Neuer amalgamated by the returning Toni Kroos, who is back from international withdrawal.
Euro Cup 2024: Julian Nagelsmann Announces Euro Cup Germany's 27-Player Preliminary Squad
Julian Nagelsmann named a 27-player introductory Euro Cup squad on 16 May. This must be cut down to at least 26 players, including three goalkeepers, by the 6 June target.
Goalkeepers: Manuel Neuer (Bayern Munich), Marc-Andre ter Stegen (Barcelona), Oliver Baumann (Hoffenheim), Alex Nubel (Stuttgart),
Defenders: Waldemar Anton (Stuttgart), David Raum (RB Leipzig), Antonio Rudiger (Real Madrid). Moreover Nico Schlotterbeck (Borussia Dortmund), Jonathan Tah (Bayer Leverkusen). Benjamin Henrichs (RB Leipzig), Joshua Kimmich (Bayern Munich), Robin Koch (Eintracht Frankfurt), Maximilian Mittelstadt (Stuttgart)
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Midfielders: Toni Kroos (Real Madrid), Jamal Musiala (Bayern Munich), Aleksandar Pavlovic. Although, Robert Andrich (Bayer Leverkusen), Chris Fuhrich (Stuttgart), Pascal Gross (Brighton and Hove Albion). Florian Wirtz (Bayer Leverkusen), Ilkay Gundogan (Barcelona), (Bayern Munich), Leroy Sane (Bayern Munich)
Forwards: Thomas Muller (Bayern Munich), Deniz Undav (Stuttgart), Maximilian Beier (Hoffenheim), Niclas Fullkrug (Borussia Dortmund), Kai Havertz (Arsenal)
Switzerland vs Germany: Murat Yakin Announces Switzerland Euro Cup 2024 Preliminary 38-Man Squad
Executive Murat Yakin selected a preliminary 38-man Euro Cup 2024 squad on May 17. Due to a number of his troupes still active on club duty. "As many experienced
Kylian Mbappe Misses Euro 2024 Training Due to Sickness Bug.docxEuro Cup 2024 Tickets
France is among the top contenders to win Euro Cup 2024 and will rely on star forward and captain Kylian Mbappe to lead Didier Deschamps' team to success in Germany
Indian Premier League (IPL) ---2024.pptxrathinikunj60
The Indian Premier League (IPL) is one of the most prominent and lucrative Twenty20 (T20) cricket leagues in the world. Since its inception in 2008, the IPL has revolutionized the landscape of cricket by blending sports, entertainment, and commerce. This summary provides an overview of the IPL's history, structure, notable performances, controversies, and its impact on cricket and beyond.
History and Formation
The IPL was launched by the Board of Control for Cricket in India (BCCI) in 2008, inspired by the success of domestic T20 leagues like the English T20 Cup and the now-defunct Indian Cricket League (ICL). Lalit Modi, the then Vice-President of BCCI, played a crucial role in conceptualizing and launching the league. The inaugural season kicked off in April 2008 with eight franchises representing different cities in India.
Structure and Format
The IPL follows a franchise-based model, where teams are owned by a mix of corporations, Bollywood stars, and other high-profile individuals. The league originally started with eight teams, although the number has fluctuated over the years due to various reasons including expansions and terminations. As of the latest seasons, the IPL features ten teams.
The tournament format includes a double round-robin stage, where each team plays the others twice, followed by playoffs. The top four teams from the round-robin stage qualify for the playoffs, which consist of two qualifiers, an eliminator, and the final. This format ensures a highly competitive and engaging tournament, culminating in a grand finale to crown the champion.
Teams and Their Evolution
The founding teams of the IPL were:
Chennai Super Kings (CSK)
Delhi Daredevils (now Delhi Capitals)
Kings XI Punjab (now Punjab Kings)
Kolkata Knight Riders (KKR)
Mumbai Indians (MI)
Rajasthan Royals (RR)
Royal Challengers Bangalore (RCB)
Deccan Chargers (now defunct, replaced by Sunrisers Hyderabad)
Over the years, the league has seen new teams such as Pune Warriors India, Kochi Tuskers Kerala, Gujarat Lions, and Rising Pune Supergiant. The most recent additions are the Gujarat Titans and Lucknow Super Giants, introduced in the 2022 season.
Iconic Players and Performances
The IPL has attracted the best talent from around the world, with numerous iconic players making significant contributions. Some of the standout performers include:
Sachin Tendulkar (MI): The "Little Master" brought his legendary status to the IPL, winning the Orange Cap (top run-scorer) in 2010.
Chris Gayle (RCB, KXIP): Known for his explosive batting, Gayle holds the record for the highest individual score in an IPL match (175*).
MS Dhoni (CSK): Dhoni's leadership has been instrumental in CSK's success, leading them to multiple titles.
AB de Villiers (RCB): Renowned for his innovative stroke play, de Villiers has been a consistent match-winner.
Virat Kohli (RCB): The highest run-scorer in IPL history, Kohli's batting prowess is unmatched.
La
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This presentation is version 3 of the strategic plan for Real Bedford Football Club.
Our goals are:
1. Men's Team - To bring League Football to Bedford and ultimately get us into the Premier League.
2. Women's' Team - To bring Championship to Bedford and ultimately get us into the Women's Super League.
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2. On days that you’re not doing Suspension Training bodyweight exercise, the
plan calls for aerobic activity like jogging, swimming, cycling, etc.
Follow the plan to build the strength, endurance, mobility and core stability
you need to accomplish your goals and make your body your machine.
Good luck!
YOUR PLAN
FOR A BETTER YOU
3. DAY 1 20 minutes aerobic activity
DAY 2 1-2 sets Basic Training
DAY 3 20 minutes aerobic activity
DAY 4 1-2 sets Basic Training
DAY 5 20 minutes aerobic activity
DAY 6 1-2 sets Basic Training
DAY 7 Off
Week 1 Program
DAY 1 25 minutes aerobic activity
DAY 2 1-2 sets Endurance
DAY 3 25 minutes aerobic activity
DAY 4 1-2 sets Basic Training
DAY 5 25 minutes aerobic activity
DAY 6 1-2 sets Metabolic
DAY 7 Off
Week 2 Program
DAY 1 30 minutes aerobic activity
DAY 2 2-3 sets Metabolic
DAY 3 30 minutes aerobic activity
DAY 4 2-3 sets Endurance
DAY 5 30 minutes aerobic activity
DAY 6 2-3 sets Metabolic
DAY 7 Off
Week 3 Program
DAY 1 30 minutes aerobic activity
DAY 2 2-3 sets Endurance
DAY 3 30 minutes aerobic activity
DAY 4 2-3 sets Metabolic
DAY 5 30 minutes aerobic activity
DAY 6 2-3 sets Endurance
DAY 7 Off
Week 4 Program
4-week plan
TRXTRAINING.COM MAKE YOUR BODY YOUR MACHINE®
4. TRXTRAINING.COM MAKE YOUR BODY YOUR MACHINE®
4
EXERCISE REPS/TIME PAGE #
For each exercise series, perform a 30-second set (for
single-sided exercises perform 30 seconds on each
side) followed by 30 seconds of recovery. Perform all
sets for an exercise before moving to the next exercise.
Select the progression appropriate for your fitness level.
BASIC TRAINING
1 TRX Squat Series 30 sec 7
Rest 30-seconds
2 TRX Sprinters Start Series 30 sec 8
Rest 30-seconds
3 TRX Hamstring Series 30 sec 9
Rest 30-seconds
4 TRX Row Series 30 sec 10
Rest 30-seconds
5 TRX Chest Press Series 30 sec 11
Rest 30-seconds
6 TRX Deltoid Fly Series 30 sec 12
Rest 30-seconds
7 TRX Roll-Out Series 30 sec 13
Rest 30-seconds
8 TRX Plank Series 30 sec 14
Rest 30-seconds
9 TRX Crunch Series 30 sec 15
Rest 30-seconds
10 TRX Lower Back Stretch 1-2 16
11 TRX Long Torso Twist Stretch 1-2 16
12 TRX Chest and Torso Stretch 1-2 16
5. TRXTRAINING.COM MAKE YOUR BODY YOUR MACHINE®
5
For each exercise series, perform each series of 3 exercises
for the listed reps/time (for single-sided exercises perform
listed reps/time on each side) followed by 30 seconds of
recovery. Complete the two minutes of cardio before moving
to the next exercise series. Perform exercises 1-9 for 2-3
sets, taking a two minute rest between each set. Finish with
1-2 sets of stretching exercises 10-12. Select the progression
appropriate for your fitness level.
ENDURANCE CIRCUIT
EXERCISE REPS/TIME PAGE #
1
2
3
Minutes Cardio
4
5
6
Minutes Cardio
7
8
9
Minutes Cardio
Minutes Rest
10
11
12
1 TRX Kneeling Roll-Out 15-20 13
2 TRX Sprinters Start 15-20 8
3 TRX Single Arm Row 15-20 10
2 Minutes Cardio
4 TRX T & Y Deltoid Fly 15-20 12
5 TRX Single Leg Squat 15-20 7
6 TRX Chest Press 15-20 11
2 Minutes Cardio
7 TRX Oblique Crunch 15-20 15
8 TRX Plank 30-60 sec. 14
9 TRX Hamstring Curl 15-20 9
2 Minutes Cardio
2 Minutes Rest
10 TRX Lower Back Stretch 30 sec. 16
11 TRX Long Torso Twist Stretch 30 sec. 16
12 TRX Chest and Torso Stretch 30 sec. 16
6. TRXTRAINING.COM MAKE YOUR BODY YOUR MACHINE®
6
Perform each exercise for 30 seconds (for single-sided
exercises perform 30 seconds on each side) followed
by 15 seconds of recovery. Perform exercises 1-9 for 2-3
sets, taking a two minute rest between each set. Finish
with 1-2 sets of stretching exercises 10-12. Select the
progression appropriate for your fitness level.
METABOLIC CIRCUIT
EXERCISE REPS/TIME PAGE #
1 TRX Atomic Oblique Push-Ups 1-2 15
2 TRX Side Plank 1-2 14
3 TRX Sprinters Start 1-2 8
4 TRX Chest Press 1-2 11
5 TRX Single Leg Squat 1-2 7
6 TRX Kneeling Roll-Out 1-2 13
7 TRX T & Y Deltoid Fly 1-2 12
8 TRX Back Row 1-2 10
9 TRX Hamstring Curl 1-2 9
2 Minutes Cardio
2 Minutes Rest
10 TRX Lower Back Stretch 1-2 16
11 TRX Long Torso Twist Stretch 1-2 16
12 TRX Chest and Torso Stretch 1-2 16
7. TRXTRAINING.COM MAKE YOUR BODY YOUR MACHINE®
7
TRX SINGLE LEG SQUAT w/ Jump
PROGRESSION 4
EXERCISE LIBRARY
TRX SQUAT SERIES
TRX SQUAT
PROGRESSION 1
TRX SQUAT w/ Jump
PROGRESSION 2
TRX SINGLE LEG SQUAT Leg Down
PROGRESSION 3
8. TRXTRAINING.COM MAKE YOUR BODY YOUR MACHINE®
8
EXERCISE LIBRARY
TRX SPRINTER START SERIES
TRX SPRINTER START Both Feet on Floor
PROGRESSION 1
TRX SPRINTER START Knee Up
PROGRESSION 2
TRX SPRINTER START With Double Hop
PROGRESSION 3
9. TRXTRAINING.COM MAKE YOUR BODY YOUR MACHINE®
9
EXERCISE LIBRARY
TRX HAMSTRING CURL SERIES
TRX HAMSTRING CURL Hips Down
PROGRESSION 1
TRX HAMSTRING CURL Hips Up
PROGRESSION 2
TRX HAMSTRING CURL Hips & Arms Up
PROGRESSION 3
10. TRXTRAINING.COM MAKE YOUR BODY YOUR MACHINE®
10
EXERCISE LIBRARY
TRX ROW SERIES
TRX BACK ROW Feet Offset
PROGRESSION 1
TRX BACK ROW Deep Angle; Narrow Stance
PROGRESSION 2
TRX SINGLE-ARM BACK ROW Feet Offset
PROGRESSION 3
TRX SINGLE-ARM BACK ROW Deep Angle; Narrow Stance
PROGRESSION 4
11. TRXTRAINING.COM MAKE YOUR BODY YOUR MACHINE®
11
EXERCISE LIBRARY
TRX CHEST PRESS SERIES
TRX CHEST PRESS Feet Offset
PROGRESSION 1
TRX CHEST PRESS Wide Stance
PROGRESSION 2
TRX CHEST PRESS Leg Extended to the Side
PROGRESSION 3
TRX CHEST PRESS Deep Angle; Wide Stance
PROGRESSION 4
12. TRXTRAINING.COM MAKE YOUR BODY YOUR MACHINE®
12
EXERCISE LIBRARY
TRX DELTOID FLY SERIES
TRX T DELTOID FLY Feet Offset
PROGRESSION 1
TRX T DELTOID FLY Feet Slightly Offset
PROGRESSION 2
TRX T DELTOID FLY Wide Stance
PROGRESSION 3
TRX T+Y DELTOID FLY Feet Together
PROGRESSION 4
13. TRXTRAINING.COM MAKE YOUR BODY YOUR MACHINE®
13
EXERCISE LIBRARY
TRX ROLL OUT SERIES
TRX STANDING ROLL OUT
PROGRESSION 1
TRX KNEELING ROLL OUT Face Away from Anchor Point
PROGRESSION 2
TRX KNEELING ROLL OUT Face Anchor Point
PROGRESSION 3
14. TRXTRAINING.COM MAKE YOUR BODY YOUR MACHINE®
14
EXERCISE LIBRARY
TRX PLANK SERIES
TRX PLANK On Forearms
PROGRESSION 1
TRX PLANK On Hands
PROGRESSION 2
TRX SIDE PLANK On Forearms
PROGRESSION 3
TRX SIDE PLANK On Hand
PROGRESSION 4
15. TRXTRAINING.COM MAKE YOUR BODY YOUR MACHINE®
15
EXERCISE LIBRARY
TRX CRUNCH SERIES
TRX CRUNCH On Forearms
PROGRESSION 1
TRX CRUNCH On Hands
PROGRESSION 2
TRX OBLIQUE CRUNCH On Forearms
PROGRESSION 3
TRX ATOMIC OBLIQUE PUSH UP On Hands
PROGRESSION 4
16. TRXTRAINING.COM MAKE YOUR BODY YOUR MACHINE®
16
EXERCISE LIBRARY
TRX FLEXIBILITY SERIES
TRX LOWER BACK STRETCH With Rotation
PROGRESSION 1
TRX LONG TORSO TWIST STRETCH
PROGRESSION 1
TRX CHEST AND TORSO STRETCH
PROGRESSION 1