Collapse the back knee and slowly lower down (closing the alligator chompers), remaining in a plank position with the shoulder blades anchored down and back. Keep tension on the suspension trainer as you slightly offset your foot position. Begin at the end range of motion with the right arm overhead and the left arm extended down. With the suspension trainer at mid-length, stand facing the anchor point. How: I like to think of this one as a “gator chomp” exercise. Why: This is a great exercise for the entire back of your body-especially the muscles that help stabilize the shoulders and improve posture. Just be sure there is always tension on those straps.
Regression: By stepping back away from the anchor point, there will be less resistance on the rows. Be sure to keep the shoulders down and back and feel a squeeze behind the shoulder blades at the top of the movement. Keep a solid plank throughout the movement and row with the elbows into the side again with the elbows 45 degrees out from the side and finally at a 90-degree angle. Choose a starting angle in which you are able to maintain proper form yet still feel challenged. How: Fully shorten the suspension trainer and begin by standing facing the anchor point. By combining all three rows in one movement, all of the muscles of the back are targeted. Using the TRX to row allows for easy regressions and progressions throughout the exercise, with the added core-strengthening benefit that comes from maintaining the plank through the movement. Why: Rowing is a great movement for improving posture and building strength in the back and biceps. Regression: If performing a TRX push-up in suspension is a bit too much, this movement can be replaced with a single-leg TRX chest press with knee lift at the bottom of the press. Ensure hips do not sag during any part of this movement. Extend both legs straight on the return to the top.
At the bottom of the push-up, the right knee bends toward the right elbow. Lower the body down while maintaining this plank form. From your knees elevate to a perfect plank. Place your right toe in both foot cradles and lay on the ground facing away from the anchor point. How: Lengthen the suspension trainer so the foot cradles are at mid-calf length. Why: Not only does it have a cool name, the TRX Spiderman push-up is much more than a regular push-up because of its added core-stability element, increased need for shoulder stability and the addition of hip mobility. The following three exercises are designed to challenge the muscles of the trx upper body workout, but in suspension training the entire body is used for every exercise- allowing for fantastic core strengthening and a big metabolic boost. On a business trip? Anchor it in your hotel room door! TRX exercises can be regressed and progressed, as needed, to be safe and effective and to allow high-quality movement for all levels, from the novice exerciser to the elite athlete. Have a busy day? Use it on the playground while the kids are playing. The TRX can be used anywhere, by any person and for any goal. When the first TRX® Suspension Trainer (TRX) popped on the market, I knew it would be something I would use on a regular basis with all of my clients, as well as for my own athletic and rehabilitative endeavors.
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