Here are 4 TRX movements we came up with that involve both the TRX and a stability 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 Inverted Row w/Elevated Feet
By elevating our lower body for a TRX row we are now closer to parallel with the ground, making the exercise extremely challenging. Putting our feet on an unstable surface, such as a stability ball, will really challenge your core control and keep your “engaged” for the entire set. I prefer to keep a neutral grip (palms facing each other), elbows by your side, and your spine neutral throughout the movement.
2. TRX Suspended Hip Press
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 on the floor; add the stability ball and you are able to get a greater range of motion through the hip joint and really challenge your core control.
3. TRX Suspended Stability Ball Pushups
Admittedly, this is an exercise I rarely do. Just holding the pushup position is a great way to challenge your total body stability and core endurance. Perform these pushups in a controlled manner and be sure to maintain proper alignment throughout the exercise.
4. TRX High Plank w/Stability Ball Perturbations
Simply get in your suspended pushup position with your abdominals braced and spinal neutral. Your partner will gently (or not so gently) use the stability ball to administer perturbations along the sides of your body to throw you off balance. These movements will engage your shoulder stabilizers, abdominals, erectors in the posterior chain, and even your quads and glutes. By adding these small “bumps”, you really need to fight to stay in a solid, strong position.
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.