Here are 4 TRX movements we came up with that involve both the TRX and a medicine ball. As I stated in the clip, these are NOT typical, weekly movements that I recommend or perform with my clients and athletes. These are your ‘once-a-month’ workout or your occasional “Friday Fun-day” routine when you are training outside the box and just want to mix things up a bit. These are not recommended for the majority of clients as they are fairly advanced. All of these exercises will really challenge your stability from feet to fingertips!
Here is a brief breakdown on the 4 exercises:
1. TRX Suspended Medicine Ball Pushup
With your feet in the cradles and your spine neutral, carefully place your hands on a firm medicine ball and perform your pushups in a controlled manner.
2. TRX Suspended Medicine Ball Burpee
With one foot in the TRX, hold a medicine ball and perform a traditional TRX burpee. Keeping a firm grip and the ball during the pushup portion of the burpee will increase the stability challenge of the already difficult exercise.
3. TRX Suspended Medicine Ball Lunge
Adding a medicine ball to the suspended lunge exercise, you can now include many additional movements to challenge your balance. Exercises include med ball slams, med ball chops, and med ball rotations.
4. TRX Hip Press w/Medicine Ball Perturbations
I love using this exercise with my MMA athletes due to the demands of their sport. They require a great deal of strength and endurance in the hips and glutes and this exercise targets the area nicely. A great exercise when performed with just the TRX; add the medicine ball in the hands and have a partner try to take the ball or move the ball in order to really engage your shoulders and trunk.
Doug currently works at Fitness Quest 10 as a personal trainer, strength coach, and Operations Director for Todd Durkin Enterprises (TDE). He is also the strength coach for Alliance MMA in Chula Vista, CA. He earned a B.S. in Exercise Science with a minor in Business Management from Westfield State University and completed some graduate work in Biomechanics at SDSU. Certifications and specialties include the ACE Personal Trainer Certification, NSCA-CSCS Certification, TRX instructor training, EFI Gravity instructor training, LIFT Sandbag Certification, Spinning certification, FMS training, and CPR/AED instructor status. He has appeared in multiple fitness videos, manuals and magazines; produced his own 2-DVD Set on strength & conditioning for combat athletes, completed a MMA Conditioning Coach certification program, and has competed in multiple grappling tournaments.
For more information please visit www.dbstrength.com.