I like incorporating this TRX hamstring circuit into my training regimen on a regular basis, especially when my body needs a break from the usual hamstring culprits that many are used to relying on; RDL’s, Single Leg RDL’s, Hamstring Curls, Glute Ham Raises, and Eccentric Hamstring Drops. All of these exercises are great for increasing strength, but it’s good to try something new. With the TRX Suspension Trainer, it’s always easy to freshen up your training while improving your quality of movement and keeping your overall workout efficiency and effectiveness at a high level.
The Exercises
1. Hamstring Hold x10 seconds
*Position your heels in the foot cradles of the TRX. Legs are straight, triceps and elbows are flush with the ground and can provide stability, slowly press heels into straps, slowly raising lower body off the ground, and hold in a straight line.
2. Hamstring Curls x10
*Heels stay in the foot cradles of the TRX, triceps and elbows are still flush with the ground and can add stability as you slowly elevate lower body, and bring heels under your glutes. Important to keep hips extended throughout the movement, this will help to really isolate your hamstrings.
3. Hip Thrusts x10
*Place balls of feet in the foot cradles of the Suspension Trainer, knees are bent at 90 degrees, press feet into straps, raising hips up and down, focusing on the high hamstring (where the hamstring meets the glute).
Give this hamstring circuit a try at the end of your next leg day, and smoke those hamstrings!
Coach Thom- Create a great day!
Scott Thom recently completed his second season with the Washington State University men’s basketball program as the team’s strength and conditioning coach/player development, after serving in the same capacity at California the previous four years. Prior to joining the staff at California, Scott coached basketball and taught physical education for seven years at Vintage High School in Napa, Calif. Scott received his bachelor’s degree in physical education from Chico State in 2002, a teaching credential in physical education from Sonoma State, and a masters in Coaching and Athletic Administration from Concordia University. He is certified though both CSCS and USAW. Scott writes articles for STACK and Harbinger Fitness.
