26 Feb TRX Workout Pt.1: Upper Body
TRX Workout Pt.1: Upper Body
TRX training was initially a way for Navy SEALs to stay in shape when deployed, in difficult conditions, with minimal gear, time or space. All you will need is some straps and a solid frame.
Have you tried our gyms TRX?
If you are looking to build some serious upper body strength, and improve your performance, this workout can help you develop strength in your arms, chest, back and core. Add this workout to your strength training regime to see how suspension training can take your fitness to the next level.
// Split Squat Y Fly
Stand facing away from the anchor point. Hold one TRX handle in each hand. Start with your feet together and extend arms over your head. Keeping your elbows, hips and knees in line-brace your core. Take a step forward into a lunge keeping your arms lifted above your head, palms away from you. Return to your starting position by pulling yourself up with your arms back to a standing point. Focus on keeping your core stable and your shoulders mobile.
// TRX Chest Press
A classic TRX exercise. Stand facing away from the anchor point and hold the handles out in front of you. Lean forwards into a 45 degree solid plank, putting the pressure onto the handles. Lower your chest towards your hands in a push up motion. Keep your entire body in a straight line. Stop when your hands are in line with your chest, pressing yourself back up in a slow, controlled movement.
// Squat Y Fly
Stand facing the anchor point with your hands extended overhead, a handle in each hand. Move hips into a squat position, pushing knees slightly outward, while simultaneously lowering your hands to a shoulder level. Drive through your heels and push your hips forward while raising your hands back overhead, maintaining straight arms until you reach the top.
// Biceps Curl
Start facing towards the anchor point, standing upright holding the handles with your palms facing upwards. Engage your core, lean all the way back to a full arm extension, but keep your elbows stationary. Curl your arms up to lift your body upwards, bringing your fists towards the top of your head.
// Triceps Press/ extensions
Stand facing away from the anchor point, keeping your elbows high and in line with your shoulders. Put your hands next to your temples with your palms facing away from your body. Brace your core as you lean forward so your body is at a 45-degree angle to the floor.
Maintaining tension through your body, and pressing down on the handle, keep everything stable expect for your elbow joints. Extend your arms. Lower your body down in one slow, controlled movement until your hands are back at the starting position.
// Atomic Pike Push-Up
Start in a push up position with your feet directly under the anchor point, your feet should be in the foot cradles of the suspension trainer. Brace your core and perform a standard push-up. When you reach the top of the push-up, pause, then pike your hips up while keeping your legs as straight as you can. Pause for moment at the top, then lower your hips back down to the starting position.
// TRX Pull up
Sit directly under the anchor point with your hands above you and a handle in each hand. Your legs should be in an L position. Pull your chest to your hands while keeping your legs straight and feet planted on the ground. Lower yourself to the ground in one slow and controlled movement and reset when you hit the ground.
// TRX Power Pull
Stand facing the anchor point, hold one handle with one hand to the side of your chest and the other reaching out toward to anchor point but keep it free. Slowly, lower your body away from the anchor point, allowing yourself rotate away, until your free hand is reaching towards the ground. Then, brace your core, focus on maintaining a rigid straight back. Pull yourself back to the starting position in one controlled movement until your free hand is back in the starting position.
// Inverted Row/ Table Top Rows
Centre your chest directly below the anchor point with your knees bent at 90 degrees, and brace your core. Engage your glutes, squeeze your shoulder blades together. Use your lats to pull your body up, but keep your back straight, until your hands are at the sides of your rib cage. Then, slowly lower your body back down to the starting position.
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