5 TRX Moves with a Bench

5 TRX Moves with a Bench

Put these 5 TRX exercises together the next time you bring you TRX Suspension Trainer to the gym to add an extra challenge to your workout by incorporating a bench, a box, or any other sturdy knee-high surface. We know you have a weight bench lying around, so put it to good use with these five exercises, created by strength coach and personal trainer Doug Balzarini. “By adding the bench to a number of traditional TRX exercises, your strength, balance, coordination and core stability demands are greatly increased,” says Doug. As always, we advise using caution when executing these exercises, and ensure you are proficient in them before having your clients or athletes perform them. 1. TRX Elevated RowBy elevating your lower body for a TRX Row, you are now closer to parallel with the ground, making the exercise extremely challenging. Maintain a neutral grip (palms facing each other), elbows by your sides with a neutral spine throughout the movement. 2. TRX Elevated RolloutThis is a favorite exercise of Doug’s due to the full body control that is required. All the spinal stabilizers must be firing in order to maintain proper technique, and your posterior shoulder/scapula stabilizers must be engaged the entire time. Use a slow, controlled manner as you extend your arms and body out to your end range. 3. TRX Elevated Single Leg Squat (aka Pistol Squat)In addition to the increased balance component, the addition of the bench allows the “free” leg to extend out a little lower than if you were to perform this exercise on the floor. This is a good alternative if you don’t have the ankle mobility in the working leg or hip flexor strength in the free leg to perform a pistol squat on the floor. Be sure to keep your arms relatively straight and try to keep your weight on the heel to the mid foot while maintaining an upright posture. 4. TRX Elevated Hip PressDoug loves using this exercise with his MMA athletes due to the demands of the sport. They require a great deal of strength and endurance in the hips and glutes, and this exercise targets this area nicely. If you plan to add weight, it’s best to have a trainer or partner nearby to assist you. Adding the bench to this exercise allows you to get a greater range of motion through the hip joint. 5. TRX Elevated Hip HikeSimilar to exercise #4, being elevated on the bench allows you to drop the hips lower than when performing the movement on the floor. Make sure your shoulder and elbow are in a safe alignment and use a controlled tempo throughout. Try these moves on for size during your next workout, and you’ll find the added elevation will result in new heights of mobility, stability and strength. Doug Balzarini works at Fitness Quest 10 (www.fq10.com) as a personal trainer, strength coach and Operations Director for Todd Durkin. A Massachusetts native, he earned his Bachelor’s degree in Exercise Science with a minor in Business Management from Westfield State College. Since moving to San Diego, he has completed some graduate work in Biomechanics at SDSU, obtained an ACE Personal Trainer certification, the NSCA-CSCS certification, a Spinning certification, TRX instructor training, EFI Gravity instructor training and FMS training. He has also appeared in eight fitness videos, written numerous fitness articles, completed a MMA Conditioning Coach certification program and has competed in multiple grappling tournaments.
5 TRX Exercises for a Stronger Back
TRX

5 TRX Exercises for a Stronger Back

TRX Training Classic, few think about strengthening their back, until it starts to hurt or worse.  Spend 10 minutes a day, a few times a week to take care of that back and it will take care of you, or keep you from needing to see the doctor.  The TRX Straps are a simple and easy tool to get strengthen your back.  TRX Master Trainer Kari Woodall shows us how with these TRX exercises.    TRX Resisted Rotation For a stronger back, train your body in 3D and work the whole cylinder!  The Resisted Rotation fires up your Lats and increases core activation that prepares your body to perform better in all exercises.  - SSW, Straps Mid-Length, Single Handle Mode - Offset Stance, Inside leg forward hip width, Line up sternum on anchor, Engage core, Step towards anchor to load body more, Maintain active plank without tilt or rotation.   TRX Overhead Squat-Wall Slide The OH Squat may be part of your current leg workout, but we’re turning on the afterburners by adding a Wall Slide, making it more dynamic and challenging.  By maintaining constant pressure on the straps and rowing as you come out of the squat, you’re lighting up your backside from hands to heels. - SF, Straps Mid-Length - Arms in Y or I, Squat Stance, Maintain good posture and tension back on straps through hands while lowering hips down, Initiate Wall Slide with Scap while simultaneously driving up from the bottom of the Squat with hips.   T-Y Fly Combo The T-Y Fly Combo should be a staple in your pulling repertoire.  - SF, Straps Mid-Length or Mid-Calf - Arms in T, Offset Foot Stance to maintain constant tension through ROM, Maintain Plank while decelerating back bringing arms together, Initiate pull with shoulders and back, Pull with straight arms back to T, Alternate between T and Y.   TRX Power Pull  Buckle up because you’re getting a TRX Training Trifecta with the Power Pull:  a fantastic Unilateral Pulling exercise challenging your core and metabolic burn with Rotation and Speed! - SF, Straps Mid-Length, Single Handle Mode - Begin in Single Arm Row, Straighten elbow and open shoulders and hips simultaneously. Set Scapula down and then squeeze shoulder blades together to pull out of rotation and finish with Single Arm Row to return, Rotate in a plank and connected torso so hips and shoulders move and work together for effective power transfer.   TRX Pull-up Feel the burn with a little DOMS (delayed onset muscle soreness)!  The Pull-up is the final exercise, and for good reason: this exercise will revisit you for days after your training if you control the eccentric part of the Pull-up. - Straps Over-shortened - Sit under anchor, Set shoulder blades down and then squeeze shoulder blades together to pull up, Resist gravity and decelerate on the way back down by trying to slowly push arms overhead while maintaining active plank and open neck space. P.S. Get other TRX back exercises straight from the TRX App. Do your next workout with our TRX equipment:  TRX® PRO4 SYSTEM BUY NOW TRX® RIP TRAINER BUY NOW TRX® SRENGTH BANDS BUY NOW
5 MOVES FOR A TOTAL BODY WORKOUT
General

5 MOVES FOR A TOTAL BODY WORKOUT

If you're looking to mix up your training and coaching routine with TRX, check out these 5 full-body moves that will give you maximum bang for your buck.  1. TRX Overhead Squat Purpose - Placing your hands overhead while you are squatting engages your core muscles as well as the muscles of your posterior chain (posture muscles) - the added result is an increase in heart rate.          Tip - Keep your arms straight and biceps in line with the ears. Keep the straps pulled tight from start to finish, this will engage your muscles, adding an awesome upper body challenge. For an extra burn, hold the bottom of the squat for one second. 2.  TRX Decelerated Push-Up Purpose - The slower deceleration movement combined with the explosive push keeps the muscles guessing.           Tip - Keep your plank solid! As you begin to fatigue the plank is often the first thing to go, ensure you are engaging the core by pulling your ribs down toward your hips. Flex your feet in the foot cradles pointing your toes towards your nose and push your heels into the handles for increased leg muscle recruitment. The stronger your plank, the easier your push-up. 3.  TRX Tricep Roll-Out to Extension          Purpose - By kneeling, you are reducing the strain without having to sacrifice the angle. This allows more isolation for the tricep and more control for the shoulders.            Tip - Keep the shoulders down and away from your ears especially at full rollout, and keep the elbows in tight to the body and pointed at the ground.  4.  TRX Crunch to TRX Pike Combo        Purpose - By keeping a loaded crunch before you pike, you activate the quads in a whole new way!            Tip - While setting up your plank, make sure to keep your shoulder blades set down and back.  Think about corkscrewing your palms into the ground, turning the elbows in to point at your knees.  Finally make sure once you crunch the knees under the hips, you push down into the top of the foot and go straight up and down for the pike.  5.  TRX Inverted Row  Purpose - To allow a deeper angle on the row and a bonus glute workout.  Tip - Keep the shoulders set in between sets. Even though the hips will touch down on the ground between reps, don’t lose the lift in your chest and shoulder blades pinched together.  This will add isolation throughout the movement.  Also, push the hips as high as you can to create a table top with the body, this will be sure to max out the glutes!  Try combining these exercises together for a full-body workout. Better yet, combine these exercises with other TRX movements. For inspiration, check out the TRX Training Club:
5 Essential TRX Moves For Baseball Players

5 Essential TRX Moves For Baseball Players

Like athletes in other sports, the boys and girls of summer are using the TRX to get in their best shape ever for America’s favorite pastime: baseball. But don’t bench yourself if you’re not a baseball or softball aficionado. The same movements that make you strong in baseball work for all spring sports such as golf, tennis, track and field or just day-to-day activities. Late last year, I went to Tempe, Arizona to reacquaint the coaches and trainers of Athletes’ Performance, a premier training facility for sports performance. With the TRX. Mark Verstegen has built a fantastic reputation in the sports performance industry using a “systems” based approach to athletic development based on science, best practices and professional ethics. After a few hours on the TRX, Mark and his team were excited about the possibilities of using the TRX with their athletes. The philosophy and execution of the following exercises filmed at Athletes’ Performance are aligned with TRX's approach to multijoint, multiplanar movements which incorporate an effective and functional core strengthening component. The TRX is used to develop strength and mobility needed for improved performance and to reduce the risk of injury for baseball players (or any sport that requires rotational force such as tennis or golf). Because you train in a standing position, traditional shoulder exercises become integrated movements from top to bottom of the kinetic chain. The first three exercises in the TRX Spring Training workout address the rotational and posterior (back) muscles of the shoulders, shoulder girdle and core. These muscles act as decelerators, or breaks, for the throwing and swinging associated with the game. Often, it is the imbalance of the stronger chest and anterior shoulders to the back muscles that can lead to reduced performance and injury. What makes the TRX Y, T and W Deltoid Flys more effective than isolative external rotation exercise is the integration of core or “pillar” strength and stability. The TRX Acceleration Load and Lift exercise resembles the TRX Sprinter Start but takes the rotary stability component up a notch or two. Trying to steal second or making a dash to catch a deep fly ball requires you to have good acceleration mechanics to cover ground quickly. This exercise also trains core strength in a single leg stance. Do not be surprised to see one side stronger than the other. Identifying and training to reduce this bilateral asymmetry will improve performance and reduce injury risk. The TRX Single Arm Row is another exercise similar to an exercise you TRX veterans have seen, the TRX Power Pull. Notice the TRX Single Arm Row demonstrated here separates the rotation from the row. This places a different demand on core, back and arm strength. Subtle differences in similar exercises create different training effects. As with all TRX exercises and programs, intensity can be adjusted for all fitness levels by modifying body position and foot placement. The TRX is an incredible tool for the beginner up to the elite athlete. It is “easy to use but hard to master” and appropriate for everyone. Use these exercises to supplement your training program for baseball, tennis, golf, track and field, for pre-hab, rehab, pillar strength and movement preparation. You will feel the difference TRX Suspension Training makes in the gym and in the game. TRX T Deltoid Fly Sets: 1 to 3 Reps: 6 to 12 TRX W Deltoid Fly Sets: 1 to 3 Reps: 6 to 12 TRX Y Deltoid Fly Sets: 1 to 3 Reps: 6 to 12 TRX Acceleration Load and Lift Sets: 1 to 3 each leg Reps: 6 to 12 TRX Single Arm Row Sets: 1 to 3 each arm Reps: 6 to 12 As the TRX Head of Human Performance, Chris Frankel draws from over 25 years of experience as a strength and conditioning coach. He earned an MS in Exercise Physiology from the University of New Mexico, where he is currently completing his doctorate in Exercise Science. Before TRX, Chris was an instructor in the Department of Health, Exercise and Sport Sciences at the University of New Mexico. Mark Verstegen is the President and Founder of Athletes’ Performance and Core Performance. He serves as the Director of Performance for the NFL Players Association, and is an athletic coach for the German national football team. He also set a Guinness World Record with Sheraton Hotels for the World's Largest Resistance Band Strength Training Class.
3 Reasons Why Every Golfer Should Use the TRX Suspension Trainer

3 Reasons Why Every Golfer Should Use the TRX Suspension Trainer

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4 TRX Moves That Will Make You a Better Skier

4 TRX Moves That Will Make You a Better Skier

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5 Essential Tools for Every Home Gym

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4 TRX Exercises For High Performing Hips

4 TRX Exercises For High Performing Hips

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4 Ways to Use Bandit for the Ultimate On The Go Workout

4 Ways to Use Bandit for the Ultimate On The Go Workout

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