Here are 5 TRX exercises I like to incorporate from time to time to change things up a bit and challenge my clients and athletes in new and innovative ways. All five of these movements will test your strength, endurance, flexibility and coordination. The TRX is such a versatile piece of equipment and utilizing it with a low anchor position just opens the door to many more possibilities.
Here is a brief breakdown on the 5 exercises:
1. TRX Supine Posterior Chain Y Raise
At first look, people may mistake this movement for an abdominal exercise. We actually cue this exercise as a pulling movement, therefore activating the backside of the body, especially the posterior shoulder muscles. Try to maintain a neutral spine throughout the movement with no lumbar flexion. To do this, have the client constantly apply pressure into the cradles to ensure backside activation and a tall, neutral spine.
2. TRX Dragonflag
Made popular by Bruce Lee, this exercise is one that requires a lot of core strength and stability. When your client is at the “top” of the movement, make sure they are supporting their weight with their upper back and not their neck. They also want to apply pressure into the handles to help stabilize the body. Upon lowering the legs, make sure they use a slow, controlled movement trying to maintain a neutral spine and not arch the back.
3. TRX Single Leg Hip Extensions
For the single leg hip extension movement, begin supine with your head near the anchor point, one handle held with both hands, and the opposite strap around one heel. Initiate the movement by pushing your heel into the strap and extending at the hip. As you lift up onto your back, stabilize your body by bracing your torso and using your hands with the off-handle. Slowly lower back down to the floor without arching your back.
4. TRX Split Squat Variations
Utilizing the low anchor position while performing split squat variations allows you to use the handles to aid with balance and really maintain an upright posture throughout the movement. Facing the anchor point, get into a “lunge” or split squat position and lower down for desire reps. Lifting the back leg will really engage the front leg quad muscle group and challenge your balance.
5. TRX Pistol to Single Leg Deadlift
Start with a similar setup to the split squat position. This is a compound movement that combines a single leg squat and single leg deadlift. When performing the single leg squat (pistol), try to keep your weight on the heel to the mid-foot and off the toes while maintaining an upright posture. After each pistol rep hinge from your hip, maintain pressure into the handles, extend your heel towards to back wall, and lower down into a deadlift or “balance reach” position with a neutral spine throughout the exercise.
Doug currently works at Fitness Quest 10 as a personal trainer, strength coach, and Operations Director for Todd Durkin Enterprises (TDE). 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, FMS training, and received his CPR/AED instructor status. He has also appeared in 8 fitness videos, written numerous fitness articles, completed a MMA Conditioning Coach certification program and has competed in multiple grappling tournaments.
Prior to working at Fitness Quest 10, Doug worked for the American Council on Exercise as the Continuing Education Coordinator where he was responsible for managing over 400 continuing education providers.
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