This video, submitted by educator Nick Tumminello, shows what he calls his 15/30 Workout, guaranteed to work the entire upper back and pulling musculature using two TRX staples: the TRX Y Deltoid Fly and the TRX Low Row.
Start with the TRX Y Deltoid Fly to ensure optimal muscular recruitment of the often weak and down-regulated scapular stabilizer muscles (such as the lower traps) throughout the workout. Also, because the TRX Y Deltoid Fly involves the smaller, weaker muscles, it should be performed first while you are fresh and less likely to compensate due to fatigue.
Maintain body alignment throughout the entire 15/30 workout.
Do not lead with your hips or extend your lower back.
Do not use momentum to lift your body. Keep the movement controlled.
Lift your toes off the ground through the workout to ensure your legs are not taking some of the load.
Keep tension on the TRX while at the top of each exercise. Never allow slack in the TRX straps.
When performing the TRX Y Deltoid Fly, keep shoulders neutral with your thumbs pointing behind you. This minimizes any potential shoulder impingement irritation.
When performing the TRX Low Row, keep your wrists straight and pull far enough to bring your wrists parallel to your ribs.
Progressions and Regressions:
You can quickly adjust the difficulty of both the TRX Y Deltoid Fly and TRX Low Row by moving your feet closer or further away from the anchor point.
For weaker individuals, the rep scheme can be adjusted to 5/10, 10/20.
Always try to progress to the full 15/30 workout protocol.
Perform one to three sets per workout with one to two minute rest in between.
Nick Tumminello is the founder of Performance University and inventor of the Core Bar™. He is an international speaker and educator and serves as the performance expert for the Esquerre Fitness Group, where he consults with health clubs throughout the nation. He is a regular contributor to numerous magazines such as Men’s Health and Men’s Fitness along with multiple websites including T-Nation.com, PTontheNET.com, StrengthCoach.com and SportsRehabExpert.com.