Saturday, September 26, 2015

TRX for Athletes

I recently went to an instructor certification to use the TRX Suspension Trainer for my clients. Among the exercises that we learned, I was able to find a focus for my athletes too. The benefits of suspension training include challenging the muscles by changing your center of gravity, improving joint stability, increasing stabilization through balance, and performing functional movements to build proper muscle patterns. Above all, TRX is a full body workout that requires only ONE tool!

The main objective of the suspension straps is to create proximal (near the center/core) stability while improving distal (away from the center) mobility. Below is a video describing this philosophy.
TRX Objective

As an instructor, my primary objective is to create a safe and effective workout. To do this, I first focus on the foundation movement of the plank.
Mastering the TRX Plank

Next, I focus on recognizing the body as a series of masses and spaces. The head is a mass, the neck a space. The torso is a mass, the waist a space. To maintain proper form, those masses and spaces need to be in place.
TRX- Masses and Spaces

Sample Class:
Warm Up:
Deep squat-stretch
Squat Row
Hip Extension
Wall Slide
T-Spine rotation
Main Set: 
Perform each exercise for 10 repetitions. Repeat the circuit 3-5 times with 1 minute rest between circuits.
Step back lunge
Hamstring curl
Chest press
Squat to pistol
Tricep press
Bicep Curl
Side Plank
Hip hinge
Alternating leg lift
Kneeling hip flexor

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