The suspension trainer provides many variations for training the trunk stabilizers. In today’s video, we work with professional MMA fighter, Kerry Vera, who is returning from a lumbar disc and compression fracture injury. Utilizing the TRX suspension trainer, Kerry has progressed through traditional rehabilitation exercises and onto functional exercises for her sport. We focus on the anterior, posterior, and rotational aspects of the trunk stabilizers.
Here is a brief breakdown of the 3 exercises:
1. Inverted Row with Single Leg Bridge
Begin with the suspension trainer over shortened with your hands underneath your armpits. Walk yourself underneath the anchor point maintaining a bridge position with the hips. Extend one leg straight while keeping the other foot on the ground and the knee bent at 90 degrees. Hips should be neutral at this point. Slowly lower your self down by straightening the arms and maintaining the neutral hip position. Once the arms are fully extended, hinge at the hips and touch the glutes to the ground. To return, drive through the heel of the down leg to push the hips back to the neutral position. Then, bend the arms performing a row back up to your starting position.
2. Split Squat with End-Range Shoulder Flexion
Begin with the suspension trainer at the mid length position and one hand in both of the foot cradles. You will be facing the anchor point with the palm of the hand also facing the anchor point. Set the shoulder at end range shoulder flexion with pressure in the back of the hand to maintain tension on the straps. Position the opposite foot forward from the elevated shoulder wide enough to perform a lunge. For example, if the right arm is at end range flexion in the strap, the left foot will be forward for the split squat. While maintaining tension through the straps and reinforcing postural control through the shoulder and back, slowly drop straight down into the split squat. Return to the staring position by driving through the heel of the front foot and maintaining pressure through the hand.
3. Suspended Mountain Climbers
Begin with the straps at mid calf position facing away from the anchor point. Your head should be directly under the anchor point as you start in a plank position. With control, drive one knee into hip flexion while limiting movement through the trunk and pelvis. Perform several repetitions at this level. Maintaining your plank position, walk your feet up to decrease the load on the straps. At this position, you should be able to drive the knee in to hip flexion with more power. Again, perform several repetitions at this level maintaining the solid plank position through the torso and pelvis.
About Dr. Jennifer Reiner
Dr. Jennifer Reiner is the chiropractor for Water and Sports Physical Therapy providing sports rehabilitation services to Todd Durkin’s, Fitness Quest 10 facility. She is also a TRX Sports Medicine instructor. Dr. Jenn obtained a Bachelor’s of Science Degree in Exercise Physiology from the University of Florida and went on to pursue a Doctor of Chiropractic degree from Palmer College of Chiropractic West. As a member of the Palmer West Sports Council, Dr. Reiner focused her studies on sports injuries and rehabilitation. She is also a Certified Strength and Conditioning Specialist by the National Strength and Conditioning Association.
She spent five years as the official chiropractor for the University of California San Diego, providing care to a variety of sports including swimming, soccer, volleyball, track and field, tennis, and basketball. She is certified in Graston Technique as well as Active Release Technique (ART). Dr. Reiner also holds certifications in FMS (Functional Movement Screen), SFMA (Selective Functional Movement Assessment), TRX suspension training, and K-laser therapy.