TRAINING FOCUS:
SUSPENSION TRAINING
Inspired by this issue’s Evidence-based Practice feature on page 52, Paul Bulatao,
National VET Manager for fitnessU, selects three favourite TRX exercises.
TRX Tricep Press (Level 2) (photo 1)
Start: Feet together, body in a plank position, shoulders down and
back, core engaged, hips fully extended, weight on the balls of your
feet.
2
Action: Extending arms straight in front of the chest, maintain a
moving plank as you hinge through the elbows and strengthen the
triceps, re-engaging the shoulder girdle as needed. You can increase
range of motion by bringing hands slightly behind the forehead.
Maintain a strong core throughout.
End: Return to start position.
1
TRX Chest Press (Level 2) (photo 2)
Start: Begin in a feet together standing plank position.
Action: In a moving plank position (alignment at ears, shoulders,
knees and ankles) lower the body towards the handles, and reengage the core as you press back up. Repeat with controlled pace,
focusing on a moving plank in the body, and appropriate mobility in
the shoulder girdle and arms.
End: Return to start position.
TRX Plank (Level 2) (photo 3)
3
Start: Begin with feet in the cradles, knees on the ground, elbows on
the ground with shoulders pulled down and back into a strong active
plank, remembering to engage core.
Action: Extend legs up for a solid plank with elbows below the
shoulders. Hold for required period of time.
End: Return to start position.
A thousand exercises in your pocket!
Watch 30-second video clips of these exercises – and thousands more – on your phone, tablet or computer at the mobile-responsive
networkinteractive.com.au
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50 | NETWORK SUMMER 2015