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VIEW / PRINT TEMPLATE TRIA Talk 08 Exercise Count: 4 Duration: hour, 8 mins, 56 seconds Box Jumps - Single Leg set(s) 8 mins Stand in front of a box or step with your feet about shoulder width apart. Stand on your right leg only and try to jump up onto the box using just your right leg to jump. Make sure you land on both feet with a very soft, quiet landing. With time, you can increase the height of the step. Instructions: Repeat with other leg Page of 6

6 0 60 6 0 60 Box Jumps - 90 Degrees Single Leg set(s) 8 mins Stand perpendicular to a box or step with your feet together and your right side closest to the box. Lift your left leg off the ground and try to jump up onto the box and simultaneously turn 90 degrees clockwise so you are facing the box. Make sure you land evenly on both feet with a very soft, quiet landing. With time, you can increase the height of the box. Instructions: Repeat with opposite side. Page of 6

6 0 60 6 0 60 Box Jumps - 90 Degrees set(s) 8 mins 4 Stand perpendicular to a box or step with your feet about shoulder width apart and your right side Page of 6

closest to the box. Try to jump up onto the box and simultaneously turn 90 degrees so you are facing the box. Make sure you land evenly on both feet with a very soft, quiet landing. With time, you can increase the height of the box. Instructions: Repeat in the opposite direction. 6 0 60 6 0 60 Split Squats set(s) 6 mins, 40 seconds Holding onto dumbbells in each hand, get into a split stance (approximately four foot lengths apart). Keeping your spine upright and core engaged, squat straight down (don't let your front knee travel forward) until your back knee is within 6 inches of the ground. Return and repeat. Repeat with opposite leg forward. Instructions: Switch sides and repeat. 8 5 60 8 5 60 Page 4 of 6

Turkish Get-Up set(s) 4 mins, 40 seconds 4 5 Page 5 of 6

6 7 Lie down next to a kettlebell and roll to your left side, facing the kettlebell. The kettlebell should be within comfortable reach of your left arm. Grab the kettlebell with you left hand and roll yourself onto your back bringing the kettlebell with you. Bend your left knee and place your foot flat on the ground. Press the kettlebell directly up in front of your chest, extending your arm completely. Next, place your right arm down by your side to help perform the get-up. Now,The first motion is a curl-up-crunch to get up to your right elbow. It helps to drive through your left heel as well. If you combine this with lengthening through your right heel, it will be much easier to keep your rightt leg straight and fairly flat on the ground. Now shift your weight from your right elbow to your right hand, keeping the bell directly vertical. From the on the hand position, you re going to actively drive through your left heel into a bridge. The key here is getting hip extension, versus lumbar spine extension. From the high bridge position, sweep your right leg back to a point where your right knee is on the ground underneath your body. Keep your lumbar spine neutral throughout. Now, rotate your right lower leg so it s straight and in-line with your body, and straighten your trunk so you re up tall. Once you re in the tall half-kneeling position, this is an opportunity time to refocus: chest up, long spine, shoulder packed, etc. Lastly, just perform a split squat now to stand tall and you are at the top position. To return to the ground, just reverse the direction going back. Repeat with other arm. Page 6 of 6

8 0 60 8 0 60 Disassociation Planks set(s) 6 mins, seconds Start by getting into a push-up plank position. From this position try to maintain a good stable posture and core and lift your right hand up towards the sky (keeping your belt buckle pointing to the ground). Return your right hand and now drive your right knee under your body towards your left hip (keeping your trunk stable). Return to the starting position and repeat with the opposite side. Page 7 of 6

Instructions: One repetition equals lifting the arm and driving the leg one time. Perform all sets on one side and then repeat sets on opposite side. 6 8 0 6 8 60 Dead Bugs Resisted Opposite Arm and Leg set(s) 4 mins, 0 seconds Lying flat on your back with your knees bent, get into a neutral pelvic posture. Place one handle of a FMT around your left foot and grab the other end with your right hand. Place you hands directly up in front of yoour chest, extended fully. Brace your abs to keep your core stable and neutral throughout this exercise. Slowly lower your left leg and right arm simultaneously down to the ground making sure your pelvis stays in a neutral brace and return to the starting position. Repeat on the other side. Page 8 of 6

8 5 5 8 5 0 Dead Bugs Resisted Opposite Arm and Leg set(s) 4 mins, 0 seconds Lying flat on your back with your knees bent, get into a neutral pelvic posture. Place one handle of a FMT around your left foot and grab the other end with your right hand. Place you hands directly up in front of yoour chest, extended fully. Brace your abs to keep your core stable and neutral throughout this exercise. Slowly lower your left leg and right arm simultaneously down to the ground making sure your pelvis stays in a neutral brace and return to the starting position. Repeat on the other side. Page 9 of 6

8 5 5 8 5 0 Dead Bugs Resisted Same Side Arm and Leg set(s) 4 mins, 0 seconds Lying flat on your back with your knees bent, get into a neutral pelvic posture. Place one handle of a FMT around your left foot and grab the other end with your left hand. Place you hands directly up in front of yoour chest, extended fully. Brace your abs to keep your core stable and neutral throughout this exercise. Slowly lower your left leg and left arm simultaneously down to the ground making sure your pelvis stays in a neutral brace and return to the starting position. Repeat on the other side. Page 0 of 6

8 5 5 8 5 0 Dynamic Leg Swings with Pattern Assistance set(s) 4 mins, 0 seconds Grab onto the handles of a FMT the is anchored high in front of you. Pull the handles down by your sides and lift one leg. Maintaining balance on one leg, swing the other leg back and forth. Repeat with the other leg. Instructions: Perform reps and sets on both sides. 0 0 0 60 Stork Turns set(s) mins, 4 seconds Page of 6

Start by standing on one leg and getting into a stable golf posture. Lift your left leg and lock your foot behind your right knee. Trying to keep your shoulders from rotating, begin to rotate your hips back and forth and try to maintain balance. Repeat on the left leg. Instructions: Repeat on opposite side. 8 5 8 0 Squat to Push Press set(s) mins, 0 seconds Page of 6

Stand tall with the feet shoulder-width apart while holding dumbbells, kettlebells or a barbell at the shoulder level. Then descend into a squat position, and push back up with such a force that the weights are thrust vertically into full arm extension. Return the weight to the shoulder level and repeat the movement. 5 5 0 5 5 60 Alternating Reverse Lunges with Dumbbell Overhead. set(s) mins, 50 seconds Page of 6

4 Start by holding a dumbbell over your head with your right arm. Step back with your left leg and drop into a lunge or split stance. Return and repeat with the right leg. Keep the shoulder vertical throughout the exercise. 8 5 0 8 5 60 Alternating Reverse Lunges with Dumbbell Overhead. set(s) mins, 50 seconds Page 4 of 6