We're switching gears from Tour action to focus on cycling's younger, edgier cousin: BMX. In anticipation of the 2011 Summer X Games beginning a week from today (from July 28-31 in Los Angeles), TRX Senior Instructor Arthur Hsu shows us four TRX exercises that will help you to train like a BMX or FMX athlete, even if the closest you'll get to the Games is in your La-Z-Boy.
If you’re using these exercises to supplement an existing routine, perform each exercise for 30 seconds (for the Rip Training exercises, 30 seconds each side). To turn these exercises into a workout, increase the time to one minute (or 10-15 reps each) and add an active recovery between each exercise.
TRX Overhead Back Extension to TRX Squat
Benefits: Increases total body strength and ankle, hip, spine mobility
Adjust the TRX Suspension Trainer to mid length and stand facing the anchor point. Feet are hip to shoulder width apart, arms are extended overhead. Maintain tension on the TRX. As you begin the movement, keep your arms parallel to your head and hinge forward at the hips. Bend your knees and sit back into a full squat position. Return to start by driving through your heels back to the hinged hip position. Next roll your upper body back to the start position.
TRX Back Flip
Benefits: Improves durability and helps body to absorb impact
For this exercise, Arthur has placed two Suspension Trainers on Xmounts approximately 50 centimeters apart. Over shorten the TRX and configure it into single handle mode (SHM). Stand underneath the anchor points. Sit back into a half squat position. Drive your knees up and over your head while pulling down on the handles. As your chest becomes parallel to the floor, release your grip and let momentum carry you back into a half squat position.
Rip Trainer Front Plank
Benefits: Improves mobility and stability by utilizing ground reaction forces
Stand sideways to the anchor point, with a standard pronated grip on the Rip Trainer. Step back until you feel tension on the Rip Trainer. MAKE SURE the safety strap on your wrist is secure. Adopt a wide athletic ready stance, arms flexed at chest level. Jump to the right, turning 180 degrees, and land with control. Maintain the athletic ready stance and keep the Rip Trainer at chest height.
Rip Trainer Release/Catch with Rotation
Benefits: Improves eye/hand coordination
Stand sideways to the anchor point, with a modified pronated grip on the Rip Trainer: the left hand will be towards the end of the Rip Trainer, on the outside edge of the handle or label hand zone 5. The right hand will be towards the middle of the Rip Trainer on the inside edge of the handle or zone 2. Step back until you feel tension on the Rip Trainer. MAKE SURE the safety strap on your wrist is secure. Adopt a wide athletic ready stance, arms flexed slightly below chest level and more extended than before. Release the Rip Trainer, catching it at the opposite inside/outside ends. Rotate your body away from the anchor point. Return from rotation back to facing sideways to the anchor point with an athletic ready stance. Re-position your hands to the start position and repeat.
Whether you dream of shredding like Dave Mirra or just impressing the neighborhood kids, try these moves on for size before hopping on your trusty steed. Oh, and wear a helmet please.
Arthur Hsu is a TRX Senior Instructor with over 10 years of experience in the fitness industry. He resides in Las Vegas, Nevada, where he co-owns a personal training company called Advanced Training Performance (getatpblog.com). He is a Certified Personal Trainer through NASM (OPT, PES, PTA, SFS) and a Certified Group Fitness Instructor through AFAA. Arthur is also a certified Yoga instructor through Yogafit, a USA Weightlifting Coach for Sports Performance and a graduate of the Nevada School of Massage Therapy.