HELLO ALL!!!
I was taking a little break this past week, as 4th of july hit, I dedicate this time for travel, meditation, and reflect on what happened this past year and what will happen within the year to come. Why the 4th?? 4th of July is the day I decided to move across the world when I was 21 (From France to the US) and start my young active life, with the desire to build my own American dream, and let me tell you, I could not have picked a better day! I am still here and I am running a successful fitness business, a business that allows me to make a comfortable living while giving me the freedom to spend time with my little family, my beautiful Fiancée and my little guy.
Parentheses closed, let's talk about training!
TRX is a training device I use with all my clients from young athletes to elderly population, it fits very much anyone because it is so versatile in the progression and regression of exercises.
I can put 65 years old Nancy on it and teach her how to activate her core, her glutes, strengthen her grip and work on her balance and body coordination as well as putting a 19 year old division one college football athlete and challenge the heck out his ability!
(all the slides below are from www.TRXtraining.com/mylocker)
1. The MOUNTAIN CLIMBER
This exercise is going to challenge your entire body! Make sure your core is braced and exhale every time you are bringing your knee into your chest
30 reps each leg / 30 sec rest / 4 sets
2. TRX LOW ROW
All pulling exercise on TRX or not are working the muscles on your back and will be assisted with your biceps. Focus on those muscles as you are pulling your self up. Exhale as your are pulling yourself up, inhale while the lowering of the movement.
You want to increase the challenge? No problem!! STEP FORWARD towards the band anchor point and/or Lift one leg of the ground
20 reps / 30 sec rest / 4 sets
3. TRX CHEST PRESS
The opposite of the previous exercise, the chest press is a pushing exercise that will require your chest (aka Pectorals) to activate, your triceps will assist while pushing yourself in the up position. As you descent and your chest muscles spread wide, keep your core engaged, with your elbows tight by your side and take a big breathe in. As you are pushing yourself back up exhale.
Increase the difficulty of the exercise by adding gravity into it... STEP BACK and get as parallel as you can from the floor.
20 reps / 30 sec rest / 4 sets
4. SIDE PLANK
Probably one of the most challenging as it require balance and strength, make sure that your top leg will be the one in front, and press the toes of the bottom leg into the heels of that top leg. (I circle in red what you will be looking for while performing the exercise). As for your shoulders make sure they are packed as you push away the floor with your grounded elbow.
Hold 30 to 60 sec on each side / rest 15 sec / 3 sets each side
5. SUSPENDED LUNGES
You can't be done with a full body work out without doing some leg exercises, here is the most bang for your buck as it will challenge your core, your balance, and your coordination. Make sure you drive through the front knee by pressing the front heel down into the floor, you should feel your glutes activating as you come and press yourself back up into a standing position. Of course your quads will be assisting while performing this exercise. Inhale on the lowering (Eccentric), and exhale as you press yourself back up. (Concentric)
20 reps each leg / 60-90sec rest between sets / 4 sets
THANK YOU FOR READING
PRACTICE AND LET ME KNOW HOW THIS FEELS
UPVOTE / REPOST / SHARE THE LOVE / COMMENT
Chris Joly Certified Personal Trainer (NASM) & Functional Movement Coach (FMS Lvel 1 & 2)
