TRX Workouts

Leg Strength and Core Stability for Runners

improve running with TRXImproving your core stability and leg strength can help you enjoy your running a lot more. By improving these to areas, you will find more balance in your running leaving you feeling more at ease. This in turn allows you to get the most out of your efforts and will actually start to enjoy your runs more.

With good balance, you reduce the risk of injuries and in this article I am going to share some suspension training exercises that you can do with your TRX to improve your core stability and build up your leg strength. I have had many of my runner friends try this out for 3 to 4 weeks and they were amazed at how much better they had felt. It it can help them, I am sure it will be good for you too!

These suspension exercises provide an excellent idea to recognize, improve and ultimately, overcome those imbalances, so you can do what you enjoy, longer and more pain free. By implementing these effective exercises you will see running a faster 5km becomes more easier and relaxing.

Lets begin:

TRX Forward Lunge to I-Fly

This exercise targets your hip flexor mobility, stabilized your core and improves single leg balance. It also will improve your co-ordination that will even out your running stride. Small subtle changes that improves many areas.

  • Stand facing away from the anchor point holding the handles with arms out straight.
  • Lunge forward on your right leg until your knee is 90 degrees
  • Let your knee gently touch the ground
  • As you go down, keep your arms straight and move them up above your head so that you are reaching up as you lunge down.
  • Hold the stretch for a few seconds
  • Tighten your core as you return to the starting position by pushing through your leg on the way up.
  • Repeat with your left leg.
  • Do this for about 30 to 40 seconds.

TRX Single Arm Row

This exercises helps build strength and stability to improve your arm drive and posture. You will be resisting throughout the exercises to increase your durability.

  • Stand facing the anchor point
  • Lean back while holding your self up with the Suspension Trainer in one hand.
  • Tighten your core and focus on having a strong plank with your shoulders pulled down and back.
  • Holding your plank, use your back muscles to pull your chest up to your hand.
  • Return to the starting position in a slow controlled movement.

TRX Suspended Lunge

This is a very good exercises that will improve your balance in the both the left and right leg.

  • Stand facing away from the anchor point
  • Place one leg through both of the foot cradles.
  • Ground yourself through your working leg and find your plank before you start moving.
  • Push your hips down and back, and lunge down until your front knee is bent to 90 degrees.
  • Keep your core tight and your chest up the whole exercise
  • Let your arms match your stride pattern, mimicking the way your run.
  • Drive through your front foot and use your glute and hamstring to bring you back up to the top.
  • Pause for a moment to reset your plank before starting the net rep.

Repeat the above exercises three times and you should be well on your way to having more great runs from here on out.

Suspension Exercises For Your Upper Body

Hey TRX fans, I have 3 awesome suspension exercises for your upper that targets the chest, arms and shoulders. These workouts are brought to you by no other than world re-known TRX expert, Dan Long. As I am currently using Dan Long’s Suspension Revolution program, I have added these into my workout by changing some of the current chest exercises out for these new ones.

Working out with TRX straps is a big bonus because you are not limited to the same place, you can pretty much train anywhere.

So these upper body suspension exercises consists of the following workouts: Single leg opened reverse fly; Single arm tricep press with knee drop and Single arm chest press. These exercises should be done for 30 to 45 seconds at 3 to 4 rounds. Three rounds is the optimal workout but going 4 rounds pushes you a little more with phenomenal results.

None of these TRX chest exercises are difficult to do and are very easy to follow. They are for any level and it is always best practice to start off slowly just to get used to the movements. Once you have the hang of the exercise then you can really get into and start getting results. The biggest difference between suspension training and regular gym equipment is that with equipment you are limited to the same lateral movements. These movements are not a natural movement for the body and you also not using as many muscles at the same time.

With TRX, you engage over 600 muscles for stability and this is what helps strengthen your core. You cannot achieve this with any other workout equipment at the gym. Once you have a strong core, your fat burning and muscle building results will come much faster.

trx chest exercises reverse fly

Lets go over the 3 exercises that Dan has added to his program.

The first exercise is the Single leg opened reverse fly. Stand towards the anchor point, holding a handle in each hand with your palms facing in. Lean your body back and lift your left leg leg. Open both arms with one straight out to ceiling and the other pointing to the floor. Make sure that your body and arms are straight at all times. Move back to the starting position with arms together out in front of you and repeat by switching direction of hands, so that your top hand is now at bottom and perform reverse fly in the opposite direction. Repeat for desired duration of time.

Next is the Single arm tricep press with knee drop. With your straps in single hand mode (left into right), hold the handle with your right hand with left hand on your hip. Face away from anchor point with feet in an offset position. Bend your right arm back behind your head, while leaning forward and dropping your knee down (watch the video below). Return to start and continue for your desired amount of time. Change hands and repeat the exercise. Try keep it going for the same amount of time so that you have a balanced workout.

Last is the Single arm chest press. With your straps in single hand mode, face away from anchor point with your feet together. Place your left hand on your hip with your right arm holding the TRX handle, extended out in front of you at shoulder height. Bend your right arm, bringing the elbow back, lowering your body into a chest press and then return to the starting position. Continue for desired amount of time, and then repeat with your left hand holding the handle and right hand on hip.

Watch the video below to see how to do these exercises.

Dan is brilliant and is always coming up with new and exciting exercises for all areas. Visit this webpage below for more details.

The 5 Best TRX Workouts That You Can Add

Hey there, today we are going to discuss the 5 best TRX workouts that you can add to your current suspension workout. These exercises target the core which is the base of all body strengthening and muscle growth. Without a good, strong core, your efforts of achieving a great physique be all but in vane.

Before we start, I just want to let you know what TRX actually means as I get a lot of emails about this. TRX stands for Total Resistance Exercises. Yes sweet and to the point! TRX was create by an ex military soldier who wanted away to workout and keep fit while on duty using some that is flexible and can be used anywhere. Randy Kendrik was a navy seal and developed suspension straps for himself and his team so that they could train anywhere in the world. Thus how the TRX system was borne.

Pretty neat huh!

So lets get to it then. One of the best and leading experts when it comes to suspension training, in my opinion, is Dan Long. Dan has been training his own clients, football stars and movie stars with suspension for many years and has developed his own unique workout. He is no run of the mill kind of personal trainer as he actually works out of the legendary PowerHouse Gym in Tampa Bay, Florida. So he definitely knows his stuff and has all the backing of his clients as a bonafide TRX expert.

I have been following Dan Long for 14 months now and currently using his Suspension Revolution program. As I do not live anywhere near Tampa Bay, I unfortunately cannot get to the gym otherwise I would be there. None the less, this is the beauty of suspension training. No gym required. Just suspension straps and an anchor point. Simple really.

So having said that, let us get started with the 5 best trx workouts for your core. These are not complicated at all and can be done in between your regular workout.

suspension revolution exercises by dan long

Here is a list of the exercises:

  • Reverse plank hip drop
  • Spiderman push up
  • Olympic swimmer with body saw
  • Suspended front plank with body saw
  • Suspended side plank with scissor and reach under done left and right

The beauty of doing suspension training is that your core is always engaged 100% of the time. And this results in a strong core. Strong core will get you better results in a shorter period of time. It is just natural science and will not go into further details as I am not qualified, hehe. You can watch the demo core suspension exercises video here.

1) Reverse plank hip drop

Place your suspension straps inside one another for single handle mode. Place one heel inside the foot cradle. Place your hands behind your shoulders while sitting down. Lift your hips off the ground into a reverse plank position. Drop the hips down then raise then up into plank position. Do this for 10 to 12 repetitions.

2) Spiderman push up

Keep your TRX straps in single hand mode. Most of you know what a spiderman pushup is but now you are going to do it suspended. Place your left foot into the cradle. Get into a push up position. Raise the body up into a plank. Bring your right knee into your chest on the side and go down into a pushup. When coming up straighten your leg out next to the foot that is in the cradle. Inhale on the way up and exhale on the way down. Do this for 10 reps then switch your feet and do 10 more.

3) Olympic swimmer with body saw

Go down into a plank position on your elbows. Extend your body out into a plank position. First get down into an olympic swimmer by opening your legs then bring them into your chest while raising your hips. Then body saw back. Repeat by opening your legs and bringing them in and body saw back. Just as if you were in a pool doing the breast stroke. It is the same motion with your legs. Do this for 10 to 12 reps.

4) Suspended front plank with body saw

This exercise is not that intense but perfect after doing olympic swimmer with body saw. By now your core is hurting and this will help you take it further. Ly on your stomach and place your elbows down on the floor. Raise your body into a plank position and rock your body back and forth from your elbows. Maintain the plank position throughout. Do this for 15 to 20 repetitions.

5) Suspended side plank with scissor and reach under

Place your feet into the cradles and place them in an offset position. That is bottom foot forward and top foot behind toe touching heel. Start on your right side with right elbow down. Lift your hips up into a side plank position. With your left arm, reach straight up above you towards the sky/ceiling then come down and reach under your body. Repeat this and do for 10 to 12 repetitions. Change over to your left side and repeat the workout.

Do this 2 to 3 times per week and you will see your core strength shoot through the roof. Not only will your core get stronger, but your abs will get nice and ripped too. Double bonus in my book. Cheers and enjoy.

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