unit 13

Question 1

3 thing a mobilty matrix has

Answer 1

breath work stretching and community building

Question 2

step 1

Answer 2

Transitioning to the Mobility Matrix is indicated on the Template by a full yellow box located at the the bottom that states “Transition to Floor and Begin Flexibility Block”. While the Template does not specifically say it, this is when you flip the VVA to the Breath Work slide and coach members to
focus on slowing down their breathing and begin the Bridge Movement.

Question 3

step 2

Answer 3

The Bridge Movement is displayed in the bottom right corner of the Breath Work VVA graphic.
When you swipe to the Flexibility Block VVA, you’ll also see it listed as the first exercise.

**Fun Fact: The heartbeat on the VVA slide changes colors to signify the body’s transition into a
recovery state. You’ll notice it starts red and with every inhale and exhale decreases the breathing
rate and moves from red to orange to green to blue and finally to gray – spanning the full 90 seconds and indicating that the heart rate and breathing have come to a full recovery.

Try it now! Match your inhale to the expanding heart (4 counts) and exhale to the shrinking heart (4 counts).

Question 4

step 3

Answer 4

After the 1:30 Transition and Breath Work slide, flip the VVA to the Flexibility Block
and begin taking members through the static stretching exercises.

Question 5

step 4

Answer 5

You can find the stretching exercises on the bottom of the
Template under the gray box titled “Flexibility Block”.

Question 6

Select all benefits members may gain from completing the Mobility Matrix.

Answer 6

Helps them shift from the intensity of the workout to their everyday routines

Lowers feelings of stress and anxiety

Promotes mental relaxation

Question 7

breath work say this

Answer 7

use your breath to calm your mind and body

Question 8

flexibility block say this

Answer 8

lets stretch our upper backs to help with posture