TRX
Suspension Training
The TRX system provides functional stability strength training. The exercises listed below are specifically designed to target the muscles associated with the attenuation a forceful impact to the head and neck throughout the body.
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Recommended Exercises should be completed twice per week
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Exercise Sets and Repetitions
[3 sets x 20 reps]
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trx row
Hold the TRX handles while facing the anchor. Stand with your elbows bent, then lean back and allow your elbows to straighten. Next, pull your self up with your arms by bending your elbows and pulling them back as you squeeze your shoulder blades together.
trx press
Hold TRX handles while facing away from the anchor. Lean forward and perform push up style movements.
TRX Prone Pike
Start in a sitting position to attach a strap to your feet. Turn around to face the floor in a "push-up"full plank position. Hold the plank position in a spinal neutral position.
Next, bend at your hips to raise up your buttocks towards the ceiling. Keep your knees straight the entire time.
trx split arm rev fly
Hold the TRX handles while facing the anchor. Lean back with arms out stretched and your palms facing each other.
Next, pull the handles out to the side so that one arm is above your head and the other is below your waist. During this movement, your palms go from facing each other to facing forward.
Return to original position and then repeat alternating sides.
trx t retraction
Begin standing with TRX as pictured.
Retract or "set" your scapula. Initiating the motion with your mid traps, open your arms out wide. Be sure to keep your core tight the entire time - do not hyper-extend through your lumbar spine. Do your best to minimize activation of your upper traps during this exercise.
Note: The more horizontal your body is
trx hamstring curl
Sit on the floor facing the TRX anchor and attach the straps to your heels.
Once strapped in, lie down with your knees straight and lift your buttocks off the floor. Hold this position and then bend your knees and perform a hamstring curl. Straighten your knees and then move your legs apart from each other to perform a split. Repeat this all while maintaining your buttocks off the floor.