Here are 4 TRX movements we came up with that require a partner. FAI recommends one unit per person; however, we felt these were safe, effective alternatives that we incorporate on occasion to infuse a little competition and a lot of fun.
Here is a brief breakdown on the 4 exercises:
1. TRX Suspended Burpee w/Knee Drive
This exercise involves one person exercising while the other person provides a target for the knee drive. Your partner performs a suspended burpee with one foot in a foot cradle while you stand in front of them. On the way up he will grab the back of your head while driving the knee from the TRX leg into a target (either hands or mitts).
2. TRX Partner Row w/Hip Adduction
Performing traditional TRX rows with elevated feet will make the exercise more challenging due to gravity. Now, we’ve taken it a step further by involving the lower body a great more. Begin the movement by starting with your butt on the ground and your body position directly under the anchor point. Secure your feet and ankles around your partner’s hip to engage your hip adductors during the movement. As you perform your rows your partner will be challenged a great deal as well by stabilizing through his/her core. A couple sets of these and your inner thighs will be talking to you for sure.
3. TRX High Plank w/Perturbations
Simply get in your suspended pushup position with your abdominals braced and spinal neutral. Your partner will be near your feet and gently push, pull, tickle (just kidding) your feet in an attempt to throw you off balance. These movements will engage your shoulder stabilizers, abdominals, erectors in the posterior chain, and even your quads and glutes. This is a great core “core” movement. I like to refer to the core muscles as “anti-movement” muscles. By adding these small pushes and pulls to your partner’s feet, they really need to fight you in order to stay in a solid, strong position.
4. TRX Suspended Burpee Race
If you have any competitive clients, then this is one to try out. I always stress to clients that we want to minimize sawing and prefer to have clients around the same size on this exercise. Both clients will have one foot in one of the foot cradles and perform a set number of suspended burpees as fast as possible in order to win the competition.
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 www.dbstrength.com.
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