Thank you for purchasing the TFC beam. Part of your purchase includes exclusive access to a hip stability training database that allows you to systematically re-train your hip stabilizers to function optimally.
-All exercises must be done looking straight (not looking at your feet)
-Touching the floor is an error
-Reps = 10 reps per side
-Time = 1 minute
-Only progress to a higher level after completing (time = fewer than one error, reps = completed all reps without error) all exercises at the current level.
Rating system: all exercises are rated from 1 (easiest) up to 5 (hardest)
4.12 - Tandem floor touches [reps]
4.13 - Ninja step overs [2 x 5 steps per direction]
5.1 - Fencing steps [reps]
5.12 - Ninja ski jumps [reps]
5.13 - Pad walking [reps]
5.14 - Rotation Taps [reps]
(both feet must be on the beam in external rotation during each transition)
....More exercises to come for each category