Trx suspension plus#

Standing Hip Extension (hold the strap with your hands).Crossing Lunge: Curtsey Lunge into Knee Raise.Abducted Balance Lunge (foot in cradles).Overhead Squat: note the backs of your hands are in the cradles.Top 106 TRX Suspension Exercises TRX Planks R: Reduce the pulling force to return to the starting point.M: Maintain planks position and you pull your body towards the handles.S: Shoulder blade down and back, elbow bent, hips extended, knees straight.Use NAPSMR when explaining every exercise. It’s a game-changer in how coaches should coach the TRX. NAPSMR is an acronym for the way you need to coach the TRX Suspension Trainer. Adjust Starting Position to Adjust Resistance.

Don’t make up new names, because you don’t know the official names. As a coach, it’s your job to know the real names of each every TRX exercise. Substituting Names: TRX exercises have specific names.Sagging degrades movement quality and creates risk of injury. Sagging: Shoulders and Hips cannot be allowed to sag.There is no TRX exercise that involves putting slack into the straps. Slack: The TRX Straps should always have tension.Scraping: The straps should never touch or scrape against your arms.Sawing: The TRX Suspension Trainer is designed to require athletes to provide even pressure on the cradles and the handles.We don’t stop if we are getting tired, we adjust the scaling dynamically, by changing our vector or increasing the base of support. Stopping: The TRX is dynamically scalable.

Starting incorrectly: Example: the low row starts with the arm straight leaning against TRX.Number seven, substituting names, is my addition to the deadly sins. In my experience, there are Seven Deadly Sins a Coach Can Make. TRX listed Six Original Sins of Suspension Training. Lengthen the TRX Suspension Trainer: Simultaneously depress both cam buckles and pull downwards away from the anchor point.Draw backwards on the buckle and pull the tab up along the strap. Shorten the TRX Suspension Trainer: Depress the cam buck with your thumb and grasp the yellow adjust tab with the other hand.You can also position the handle at your knee.įive Essential TRX Suspension Trainer Techniques Mid-calf refers to the height of the foot cradle being at the middle of your calf. Over shortened: for the Inverted Row or L-Hold.There are five adjustment heights to know. Performing the TRX Suspension exercises properly requires one to properly adjust the strap length. There are six positions for TRX Suspension Training. The Six Positions of the TRXĮvery exercise has exactly one position from which the exercise can be performed. Conditions Change – But Standards Remain. Your deadlift should look the same whether it’s at 135, 225, 315, or 405. You don’t get to do the exercise sloppy because it’s harder. A single arm kettlebell squat has the same points of execution, even though have one kettlebell in the front guard creates an additional rotation load on your hips. These 5 simple words apply to all exercises, not just Suspension Trainer exercises.Įxample: an Air Squat has certain points of execution. It means that even when you scale up an exercise, you must perform it at the same level of control and execution as you with an easier version. Some TRX Exercises incorporate more than one type, and nearly all exercises involve the plank position.

Combos: two or more TRX exercise chained together.

Lateral Flexion: Sideways tilting / side bends.

Hamstring Curls: hamstring runner and hip thrusts are excellent.

Hinge: The pike and hinge to press are excellent.

Lunge: TRX is excellent for teaching the lunge pattern.

Squat: notable variations are the plyo squat and pistol.

With only two rotation-based exercises, this group probably should just be dropped.

Rotate: two main rotation exercises, most TRX Suspension Trainer exercises are anti-rotation.

Feet in dorsiflexion, feet spaced 6 inches apart.

Plank: neutral spine, level pelvis, alignment of the ear ears, shoulders, hips, knees, and ankles.

The Eleven TRX Movement Patterns of Exercises

For more on TRX Suspension Training, I highly recommend you read their blog.

Trx suspension plus#

This TRX Suspension Training guide draws heavily upon the three TRX Suspension Trainer Courses that I have taken, plus the many hours of training time I have spent working with some of TRX’s premier coaches such as Fraser Quelch. Paul’s essential guide on effective TRX Suspension Training Techniques, plus a complete list of the Top 106 TRX Suspension Exercises. Effective TRX Suspension Trainer Coaching