BEAM TRAINING SYSTEM

Thank you for purchasing a TFC beam. You now have exclusive access to our Beam Training database that will help you systematically re-train your hip stabilisers to function optimally while improving ankle and foot mobility. 

Rules:

  • 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)

LEVEL 1

1.1 - SL stance [time]

LEVEL 2

2.1 - Tandem Walk [time]

LEVEL 3

3.1 - SL clocks [reps] - every number (ie 12,11,10,9,8,7,6,7,8,9,10,11,12) both sides

3.2 - SL floor touches [reps]

LEVEL 4

4.1 - Tandem Stance [time]

4.11 - 180 [reps] (5 per direction)

4.12 - Tandem floor touches [reps]

4.13 - Ninja step overs [2 x 5 steps per direction]

 

4.14 - Inline Lunges [reps] (no touching the floor when switching leading leg)

4.15 - Single leg calf raises (5 per side)
LEVEL 5
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)  
5.15 - Ninja Squats [reps]  
5.15 - Ninja in & outs [reps]
5.16 - Fencing crossover steps [reps]  
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