Five TRX Moves You Aren’t Doing But Totally Should Be
You know those black and yellow straps that hang from the ceiling at the gym? They're not just for decoration.
The workout blues can be detrimental to your fitness goals, especially in the winter months. As a personal trainer, I commonly vary the type of equipment my clients are using so they don’t plateau or get bored in their training.
For the TRX skeptics, don’t be put off by these yellow suspension bands you see hanging around at your gym. TRX training is great for:
- Core stabilization: Due to the suspended nature of the TRX bands, any movement using this piece of equipment requires you to engage your core to stabilize your body.
- Low-impact exercise: The suspensions allow people of all ages and physical levels to exercise more comfortably and modify movements around injuries.
- Body-weight movements: The intensity of TRX exercises is adjusted by moving to a higher or lower incline.
Here are five TRX exercises to spice up your workout routine. For optimal training, try each one for 3-5 sets and 10-15 repetitions.
Single-leg Squat to Lunge
Grab both handles and start facing the TRX. On just your left leg, lower down into a squat while keeping your right leg straight out in front of you. When you push up for your squat, bring the right leg back into a lunge by bending your left knee, hovering the back foot. Repeat on the other leg.
This move is advanced, so as you progress you will not need to rely on your upper body and the TRX suspensions as much and instead rely more on your quads, hamstrings, and glutes.
On the ground, lying on your side, place your feet in the bottom loops. Start on your left side and push your hips off the ground into a side plank on your forearms, with your hands either on your hips or fully extended towards the ceiling. Use your core to keep your hips off the ground and to stabilize yourself. Repeat on the other side.
Pushup to Skull Crusher
Grab both handles while facing away from the TRX. Bring your hands out at chest level and lower down into a pushup. After you push back to where you started, bring your hands together above your head and bend at the elbows to bring your hands towards your forehead. This move targets your upper body muscles (chest, shoulders, triceps) and core for stabilization.
Face pull to Fly
Facing towards the TRX, bend your elbows and bring your hands out to the side of your head with your palms forward, where your torso and arms make a “T” shape. Return back to starting and then bring your hands out wide and above your head with only slightly bent elbows, where your torso and arms make a “Y” shape.
Keep your core engaged to prevent any hip thrusting.
Facing away from the TRX, start with your arms down and slightly bent elbows. Bring your hands as far forward as you can without arching your back or compromising form while keeping your torso straight. Bring your hands back in by engaging your lat muscles.