Think back to the day that you first got your driver’s license. Do you remember the day after? Do you recall registering for the Indy 500? Of course you didn’t! Why? Well, that maybe progressing your driving skills a bit fast. Now, when it comes to progressions for an exercise or movement the same theory SHOULD apply. Notice I said SHOULD… LOL. Properly implemented progressions are vital and a key component for success within any fitness program… no matter what your goal may be. However, it’s not just about making sure you progress an exercise, but can you find the proper progression… What I like to call a progression within a progression. What I mean is sometimes we jump too far ahead of ourselves and progress a movement way too fast. The most important take away within this entire article is this: If you lose the proper form and technique for whatever basic fundamental movement that you initially started out with, then you’ll most likely be adding to the plague of movement dysfunction. And, on top of that 9 times out of 10 you are also heading towards an inevitable plateau, or worse, an injury.
As fitness professionals and exercise fanatics we are creative in nature and that’s not a bad thing. However, sometimes we can get caught up in the excitement of our own achievements and get a little too artistic. So that’s why I’m here, to softly tap you on the nose like a puppy and say… “NO” just kidding, well not really. This is a friendly reminder that a turn of a wrist, functional reach forward or simply standing on one foot can be enough to challenge our body without compromising the integrity of our posture or standard we set initially.
So, without further ado here are 3 top combination exercises with basic to dynamic progressions utilizing the TRX Suspension Trainer and Medicine Ball Training:
TRX Fly & MB Push:
Strap Length Mid-Calf. Standing Facing your anchor point.
Level 1: Kneeing
Level 2: Half Kneeing (Eccentric Focus)
Level 3: Plank Position
Level 4: Single Knee-in ADVANCE LEVEL BONUS
TRX Hamstring Curl w/MB Stability Focus:
Strap Length Mid-Calf. Ground Facing your anchor point.
Level 1: Stabilizing MB
Level 2: Add Resistance Band
Level 3: MB Activation Drill
Level 4: Add Resistance Band ADVANCE LEVEL BONUS
TRX Lunge and MB Reach:
Strap Length Mid-Calf. Standing Facing away from your anchor point.
Level 1: Functional Reach
Level 2: Add Rotation
Level 3: Add Woodchop
Level 4: Add Bounce/Dribble ADVANCE LEVEL BONUS
About Acea Theroux:
Acea has been in the health and wellness industry since 1995. He is a Senior Education Course Instructor for TRX®, National Presenter and (former) Education Specialist for Zumba Fitness, Creator and Founder of Plyo Power® a systematic approach to sports conditioning that focuses on the quality of movement before progressing with intensity. Acea is a Certified Personal Trainer through the National Academy of Sports Medicine and currently works for the Federal Occupational Health Units in Boston and Cambridge Massachusetts. He received his degree in Exercise Physiology from the University of Massachusetts at Amherst and works part time traveling the country as a national health/wellness educator and continuing education provider for NASM, NSCA, ACE and AFAA.
“If you’re going to talk the talk, then walk the walk! PRACTICE WHAT YOU PREACH… Your clients will thank you and your colleagues will have a greater amount of respect for you.”