Suspension training for Experienced users
Experienced users are this that have completed the basic suspension and trx training outlined here : After completing that users are more proficient and better able to handle these type of suspension exercises
Exercises to complete –
Warm up with the basics for the first set then commence here :
TRX And Suspension Pushups
Position One: Stand facing away from the TRX with feet shoulder-width apart. Hold handles at chest height in front of you, arms extended and palms facing the floor.
Position Two: With body aligned from head to heels, shift weight to balls of feet and bend elbows. Push up to return to starting position.
Position One : Stand facing away from the TRX with feet hip-width apart at least 1 metre from the full length of the TRX. Lean forward and grasp handles in front of your face, elbows bent 90 degrees and palms facing away from you.
Position Two: Extend your arms, then bend elbows to return to starting position.
Position One: Stand facing the TRX and hold handles high in front of you, palms facing each other.
Position Two: Bend left knee 90 degrees behind you , at the same time shifting weight to right leg. Then Bend right knee. To get the right quad parallel to the ground (as will be the left lower leg)
Position Three : Rise up onto ball of right foot as you lift left knee to hip height in front of you with the left quad parallel to the ground and the right leg fully extended – at the same time and bend elbows, pulling handles toward chest.
Return to starting position. Switch sides after a number of repetitions to complete set.
Body Lunge – Hanging leg lunge
Start with the device hanging vertical for the attachment point , or where the device is hoped to a high wall have the device at about 30 degrees form the vertical.
Position One: Place one of your feet into two of the loop handles of the device and rotate to face away from the attachment point.
Position two : Place the hands on your hips push back with the leg that is in the loops until the non attached leg is bent at the knee with the thigh parallel to the ground
Position Three: Bring the hanging leg back towards the body to the point that your working leg is vertical as are you .
Position One : Lie face up with your heels in the TRX’s foot cradles, legs extended and arms straight out to side of your body in a “T,” palms on floor.
Position Two: Lift hips so body is aligned from shoulders to heels. with all but the shoulders arms and hands off the ground ( The hands are used to assist you)
Position Three: Bend knees, pulling handles toward you, until your quads are vertical – Hold and release
Position Four: Extend legs back to starting position, maintaining all but the shoulders, arms and hands off the ground.