TRAINING FOCUS:
TRX EXERCISES
Bel Fong, senior course coordinator for fitnessU (and crazy triathlete!), selects
three of her favourite TRX suspension trainer exercises.
TRX lunge (Level 1) (photo 2)
1
Start: begin by adjusting the suspension to mid-calf level in single
handle mode, or putting one foot through both foot cradles. Start
about three or four feet in front of the anchor point. Have both hands
on the ground either side of your foot.
Action: stand up by driving that leg into the ground. The goal is to get
your shoulders and hips to move at the same time.
End: return to start position.
2
TRX hamstring curl (photo 1)
Start: begin with feet slightly or directly under the anchor point in a
strong supine plank.
Action: draw ankles in towards the hips with the goal of knees on top
of the hips as feet come in. Focus on tension in the core and control
in the hips. Aim for full extension in the knees and hips.
End: return to start position.
TRX atomic push up (Level 3) (photo 3)
3
Start: begin from a hands and knees position while core is engaged.
Action: extend the legs and hips up to a strong plank; pull the knees
in towards the chest, allowing the hips to rise, then extend back out
to a plank and lower down into a push up. Repeat.
End: return to start position.
Progression: you can focus on strength by adding isometric
holds at the top of the crunch or at the bottom of the
push up, or on conditioning by increasing tempo.
A thousand exercises in your pocket!
Watch 30-sec video clips of these exercises – and thousands more – on your phone, tablet or computer at the new-look, mobile-responsive
networkinteractive.com.au
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16 | NETWORK WINTER 2015