Tag Archives: Suspension Training

Sore??? 5 Must Include TRX Pre-Workout Stretches

By: Geoff Rubin, Fitness Propelled, CPT/CIFT/TRX II

Understanding what exactly is a TRX?, would be critical before attempting its’ exercises or passive range of motion stretches. Born in the Navy SEALs, Suspension Training (#TRX) bodyweight exercise develops strength, balance, flexibility and core stability simultaneously.

The TRX Suspension Trainer:

  • Delivers a fast, effective total-body workout
  • Helps build a rock-solid core
  • Increases muscular endurance
  • Benefits people of all fitness levels (pro athletes to seniors)
  • Can be set-up anywhere (gym, home, hotel or outside)

By utilizing your own bodyweight, the TRX Suspension Trainer provides greater performance and functionality than large exercise machines costing thousands of dollars, as it is all #Core all the time.

These 5 TRX stretches will change your outlook on stretching and not to mention, better prepare you for your workout.

1) TRX lunge with R/L torso twists (Strap length: long, facing away from anchor point)

  • Stand tall facing away from the anchor point, feet placed shoulders width apart. Right leg steps forward and left hand reaches high toward the right as to create torso rotation. Hold for 20 seconds. Return to standing and then repeat with the left leg and right arm.

11-11-2

2) TRX lower Back Stretch (Strap length: mid-length, facing to)

  • Stand tall shoulders width apart, shoulders pulled back, chest out and hands placed palms down on the handles.
  • Depress and fall into your gluteus moving posteriorly as you create a hinge looking like a side laying V (>). Hold for 20 seconds. Return to standing.

Low back 1low back 2

3) TRX hip hinge with offset stance (Strap length: mid-length, facing to anchor point)

  • Stand tall, slightly wider than shoulders width apart, shoulders pulled back, chest out and hands placed palms down on the handles.
  • Depress and fall forward to the anchor point hinging your lower back and torso, keeping the legs fully extended as to elongate the hamstrings and stretch the lower torso. Hold for 20 seconds. Return to standing.

Hip HingeHip Hinge - 1

4) TRX figure 4, R/L (Strap length: long, facing to anchor point)

  • Stand tall, slightly wider than shoulders width apart, shoulders pulled back, chest out and hands placed palms down on the handles.
  • Place your right leg on-top of your left knee line then lower into a squat. Feel a moderate pull on your hip flexors. Hold for 20 seconds. Return to standing and repeat with left leg on-top of your right knee line.

Figure 4Figure 4-1Figure 4-2Figure 4-3

5) TRX shoulder stretch R/L (Strap length: mid-length/interlaced, facing beside)

  • Stand facing besides the TRX strap. Be sure to check that your interlaced straps are secure.
  • With your right hand placed on the strap slowly lower down through the upper trunk and hips as you allow your shoulder blades to retract and open up the shoulder. Hold for 20 seconds. Repeat with the left hand.

ShoulderShoulder 1Shoulder 2Shoulder 3

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Sources:

https://www.trxtraining.com/suspension-training

5 TRX Exercises for a Defined Back

By: Geoff Rubin, Fitness Propelled, CPT/CIFT/TRX II

Starting off this article by explaining what exactly is TRX would be critical before attempting its’ exercises. Born in the Navy SEALs, Suspension Training (#TRX) bodyweight exercise develops strength, balance, flexibility and core stability simultaneously.

The TRX Suspension Trainer:

  • Delivers a fast, effective total-body workout
  • Helps build a rock-solid core
  • Increases muscular endurance
  • Benefits people of all fitness levels (pro athletes to seniors)
  • Can be set-up anywhere (gym, home, hotel or outside)

By utilizing your own bodyweight, the TRX Suspension Trainer provides greater performance and functionality than large exercise machines costing thousands of dollars.

Continuing from our previous article posted, we are now checking out a multitude of pieces of equipment and how they can be applied towards creating a #DefinedBack. Check out these 5 exercises below and be sure to incorporate them into your “back” routine.

1) TRX Y Deltoid Fly:

Deltoids - 3Deltoids - 4  Builds strength and stability in the rear and middle parts of the shoulders.

2) TRX T Deltoid Fly

DSC_1051DSC_1053  Builds strength and stability in the rear shoulders and upper back.

 3) TRX L Deltoid Fly

TRX L Deltoid Fly  Strengthens external rotators with some stabilization support from the lats, biceps and forearms.

4) TRX Row

Row - 1Row - 2  Strengthens back muscles dependent on the position of a high or low row. Apply the pendulum theory and stance in order to increase exercise difficulty.

5) TRX Supine Plank

TRX Supine Plank  Increases flexibility in the anterior shoulder and builds strength and stability in the upper body.

Be sure to connect with us!

Sources:

https://www.trxtraining.com/suspension-training