Advanced TRX exercises from Gabriel Wong
What is a TRX?
Total Body Resistance Exercise, also known as TRX. The TRX is designed to be a portable training tool that one can bring when traveling, and applicable anywhere. But that's not the reason you may notice more TRX systems in gyms and studios. With some basic knowledge you can work out your whole body with it by performing hundreds of exercises. A TRX can be used by everyone from fitness beginners to elite athletes. With a TRX it is easy to increase the total percentage of of bodyweight lifted during each exercise. The TRX is a great tool for increasing core strength. Suspension training requires you to use your core during each exercise to remain stable adding an additional challenge to exercises.
At Westcoast SCI, we love the TRX suspension system because we can easily adjust the intensity of workouts to serve different purposes from individuals recovering from an injury to athletes looking to increase strengh and core stability.
If you are a seasoned athlete looking to improve your performance with the TRX suspension training system, check out these advanced TRX exercises from our founder Gabriel.
Shoulder Fly's | ( Prone ) Begin by holding the TRX handles walking your feet back, away from you until your body is in a straight line. With control lower your chest towards the floor. Pause at the bottom of the movement and then return to the starting position.
Shoulder Chest Fly's | ( Supine) Begin by holding the TRX handles and walking your feet away from you until you are in a straight line. With control moves your hands apart to lift your chest towards the ceiling. Pause at the top of the movement and then slowly return to the starting position.
TRX Side Plank | Place both feet in the TRX and lift yourself into a side plank on your forearm. Raise your other arm overhead or place on your hips. Remember to not leg your hips twist or lower towards the ground. Hold as long as possible while maintaining good form.
TRX Side Plank with Leg Lift | Place your upward leg in both TRX loops and lift yourself into a side plank on your forearm. Place your other arm on your hips. Slowly, with control, raise and lower your opposite leg towards the ground and then lift up to close your legs together.
TRX Side Plank Knee Tuck | Place both feet in the TRX and hold a side plank position. Slowly tuck your knee's towards your chest, while keeping your hips raised off the ground
TRX Knee Tuck | Place both feet in the TRX and hold a pushup position. Tuck your knee's into your chest and slowly return to the starting pushup position. Remember to keep your core engaged throughout the entire movement.
Please consult your physiotherapist before trying these exercises at home. If you have any questions, few free to ask us or come on into the clinic and learn more about TRX training.