TRX Training for Experienced Users

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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

trx pushup

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.

Sets:   Three (3)   Reps: 10 x 10 second holds per rep (increase reps over time or the time held)

Inverted Rowing

 inverted row trx

Position One:   Lie faceup under the TRX with knees bent and feet on floor. Hold the handles over your chest, arms extended and palms facing each other.
Position Two:   Bend elbows, pulling up until your body is aligned from shoulders to knees off the floor. Then re – Extend arms to starting position.
Sets:   Three (3)   Reps: 10 x 10 second holds per rep (increase reps over time or the time held)

High Curls

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.

Sets:   Three (3)   Reps: 10 x 10 second holds per rep (increase reps over time or the time held)

Knee Drive

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.

Sets:   Three (3)   Reps: 10 x 10 second holds per rep (increase reps over time or the time held) Complete with both legs

Triceps Extension

We are Varying the body parts from top half to bottom and back so be aware that you can alter these at your will;
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Position One : Start with the TRX in front of you  facing away from the TRX suspension point, with feet hip-width apart.
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Position Two:  Lean forward and grasp handles in front of your face, elbows bent 90 degrees and palms facing away from you. You should be leaning forward at about 45 degrees, and the suspension device the same for its  attachment point.
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Position Three :  Extend your arms, hold that position and then then bend elbows to return to position. Two
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Sets:   Three (3)   Reps: 10 x 5 second holds per rep (increase reps over time or the time held)
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Body Lunge – Hanging leg lunge

lunges trx

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 .

Sets:   Three (3)   Reps: 10 x 5 second holds per rep (increase reps over time)  Complete with both legs with possible emphasis on your weaker leg.

Hamstring Pulls

hamstring curls trx

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.

Sets:   Three (3)   Reps: 10 x 5 second holds per rep (increase reps over time)

Exercise Routine:

By now you will understand what is effectively 10 exercises used with the Suspension and TRX training systems.  From these you will see that we have covered a large proportion of your body. With these 10 exercises you will need 30 Minutes per session if you complete all exercises in sets of 3 with a minimum of 10 repetitions and holding where required.
If these are completed 3 times a week along with some form of aerobic exercise your fitness levels will improve , as will you reduce your body fat levels . So far your costs will be for the TRX system and the Attachment – Possibly some $100 to$120 Australian Dollars
Note that the images and information used here in this article came from Shape.com