Here are 5 TRX movements you may have never seen before. These are fairly advanced exercises that will definitely test your core strength, endurance, flexibility and coordination. These are not traditional movements that I use in my programming. These are complex moves that I incorporate occasionally to challenge my athlete or client beyond their comfort zone. I only suggest these to clients who are in good health with no musculoskeletal issues. I can not stress enough that I do not recommend these for all clients so please be use caution when performing any of these movements.
1. TRX Plyometric Hand Hops
Explosive movement to help develop pushing power through the shoulders and arms while keeping the trunk engaged the entire time. This isn’t an exercise I use with the everyday client. I’ve used it with some of my MMA fighters who need to develop explosive upper body strength to help push their opponent away during a scramble. It is not recommended if you have any wrist or shoulder issues.
2. TRX Inverted Star
This is a great movement that works the posterior chain; from the glutes and low back all the way up to the traps and rear deltoids. This is really just a progression to the traditional “Y shoulder raise”. By lowering the body down under the anchor point, we’ve created a much more challenging angle. I like this movement because it gets the posterior lower body and posterior upper body working together to create that explosive extension. I’ve used this movement with some “overhead athletes” (volleyball, baseball, etc.) and MMA fighters. I prefer to stick with the “Y shoulder raise” with the everyday client.
3. TRX Inverted Gator Chomp
Similar to the “Inverted Star”, this exercise requires core and back-side strength. Control this movement on the way up and down to get the most benefit. Unlike the “Inverted Star”, I slow this movement down a bit both concentrically and eccentrically, to increase our TUT (time under tension) and really challenge our back-side shoulders. This is an exercise that can be used with most clients who have healthy shoulders by using the appropriate foot position.
4. TRX Inverted Windshield Wiper
A spin-off of the traditional hanging windshield wiper (see link: http://tinyurl.com/298c486) this exercise is a true test of bodyweight strength and torso control. You must have sufficient grip strength and strong abs and obliques to perform this movement correctly. Be sure to control your trunk rotation and keep your core braced the entire time. I like to test my advanced clients with this move from time to time to see if they can get 10 reps.
5. TRX Pommel Horse
Derived from gymnastics world, the TRX pommel horse challenges the core and shoulders. To be honest, this isn’t an exercise I’ve ever done with a client. I’ve showed some of my advanced, well-conditioned athletes this exercise; however, the feet/ankles were too big. It helps if you have smaller ankles so your feet will fit in the cradles.
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.
For more information please visit www.todddurkin.com, www.fq10.com, and http://twitter.com/dbstrength.
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