Foam role
True stretch
Hamstring, Hip Flexor, (2 ways) quad, quadratis, low back, chest, periformis, glute medius, wall hip stretch, TFL stretch

Lunge matrix 8lbs 20 reps 3 pos. knee to over head press
Ab dolly on knee’s 12 reps 2x
Wall sweeps 12 reps
Toe raises
Bridge w/ leg drivers 2 pos. 15 reps each
Moving Stairs 2 min. [...]

Dynamic Mobility
Walking Toes, heels, internal, external rotation
Toy soldiers
Lunge into high knee pull
Lunge Hip cradle
Walking RDL backwards
Full inchworms
Side lunges with toes up

Thoracic matrix type I bi-lateral stance 12 reps
Safety squats with over head press 3lbs toe in/neutral stance W/N/N
Posterior lunge with post/over head reach 20 reps
Balance reach (3 plains of motion) 10 reaches each direction
Leg [...]

Boot Camp
July 27, 2009
Exercise list:
Push-up w/ Staggered hands
Bench Hops
T push-ups
Mt climbers
Ground Matrix w/ Rotational Arm Drivers
Hop Matrix, Common lunges w/ Same side rotational @ knee level
Shoulder Matrix w/  hip to shoulder raise
Cable low to high rotations with stride stance
Squat thrust with frontal plane
Press to curl on bench
Lateral Lunge w/over head body bar
Side steps with Bands
Step [...]

Exercise list:
Push-up w/ Staggered hands
Ground Matrix w/ Rotational Arm Drivers
Hop Matrix, Common lunges w/ Same side rotational @ knee level
Shoulder Matrix w/ 3 planes, hip to shoulder raise
Single Leg Balance,  w/anterior. Knee reach to a posterior overhead reach
Thoracic Matrix Type I w/anterior lunge (we used body bar)
Ground Matrix w/ lateral leg driver
Squat Thrust, Frontal plane [...]

Since attending the workshop at RVC last fall, and since beginning my study, I have taken a consistent position that MTS is the only certification that I would recommend. As discussions have ebbed and flowed here (and I have totally given up) I have asserted it is the certification that makes the most [...]

We are happy to announce that Sat. June 12th we successfully certified 5 new trainers to our MTS Level 1 Team.
Please Welcome:
Jen Muzzy
Lynne Walker
Linda Freeman
George Abele
Aaron Loiacano
To read more about each of our MTS trainers click on find a trainer page.

MTS will be offering a 2-day Level 1 certification at the River Valley Club, in Lebanon, NH Sat. June 12th and Sunday June 13th. If you think it is time to improve your training knowledge and build a better business for yourself then MTS is the certification for you. This two day certification is [...]

You will be able to view more on all the exercises we demonstrated in his presentation. Just
click on the exercise page and view our signature MTS exercises.

Enjoy this great presentation! Learn how to get your athletes and clients warmed up the right way! Have fun and make them move in 3 planes of motion.