16 TRX Moves for a Full

The TRX system which was developed by a Navy SEAL so that he could train to stay in shape in small spaces with minimal equipment while deployed overseas leverages gravity and body weight to build strength, endurance and balance while activating the core. Whatever your fitness goals, this workout system can accommodate anyone from senior citizens with injuries to Olympic level athletes, says Pete Holman, a physical therapist and certified strength and conditioning specialist (CSCS) at TRX. Plus, it portable. The trademark black and yellow straps can be used in the gym, at home or even on the road. For best results, use an overhead anchor point that's 7 to 9 feet off the ground and strong enough to support your body weight. Always remember to weight test your TRX system by pulling hard on it before using it for exercise.Get off to a great start with this lunge. helps with upper body stability and light core activation. It a good way to get someone warmed up quickly, says Dan McDonogh, a TRX personal training specialist based in San Francisco. HOW TO DO IT: Stand facing away from the anchor, extend your arms at shoulder level Oakleys On Sale with palms down. Take a long step forward and open your arms to a "T" position. Drive back up by pushing through front heel and pressing into the handles. TIP: Keep light tension on the straps, by applying equal pressure. prevent lower back damage, make sure that your abs are engaged, says Pete Holman, CSCS. STRAP ADJUSTMENT: Mid length.2. LungeThis lower body exercise is great for runners and cyclists," says Dan McDonogh, TRX trainer. "It helps with core stability and really works the glutes. HOW TO DO IT: Stand facing away from the anchor with your back foot suspended in both foot cradles below the anchor point. Lower into a lunge, keeping your torso tall with both knees at 90 degrees. Drive back up by pushing through your front heel. TIP: careful not to lunge forward," says Pete Holman, CSCS. move up and down. STRAP ADJUSTMENT: Mid calf.Find Out More About TRX Training3. Hamstring CurlThis move really works the glutes, says Dan McDonogh, TRX trainer. full body integration for the hamstrings and butt. HOW TO DO IT: Sit on the floor facing the anchor point, place both heels in the foot cradles and roll onto your back. Lie down with your legs extended and feet directly below the anchor point. Lift your hips off the ground, drive both heels down and pull your heels toward your hips. Return to start. TIP: Keep your head on the ground and your feet parallel, says Pete Holman, CSCS. want to avoid so make sure the handles move up and down with equal pressure. STRAP ADJUSTMENT: Mid Calf.4. Crossing Balance Lungelower body strengthening exercise is great for the glutes, says Dan McDonogh, TRX trainer. HOW TO DO IT: Stand facing the anchor point, place your elbows under shoulders with palms facing each other, hands holding the straps. Center one leg to the anchor point then move the other back into a lunge crossing behind the working leg with your knee pointed toward the ankle. Drive back up by pushing through your front heel. TIP: is better with this exercise, says McDonogh. it actually makes it harder. STRAP ADJUSTMENT: Mid Length.5. Atomic Pushup with Cruncha fully integrated upper body core challenging movement, says Dan McDonogh, TRX trainer. Everyone loves and hates this one at the same time. This is the one that humbles the guys. HOW TO DO IT: Kneel facing away from the anchor point with your feet in the foot cradles, place your hands on the ground slightly wider than shoulders width and lift up to a plank position. Lower your body toward the ground by bending your elbows to 90 degrees. Press back up, lift your hips slightly and crunch, bringing your knees to your chest. TIP: Be sure to lift your hips slightly before doing the crunch. Want a challenge? you do the pushup and crunch, pause at the end for three seconds, says Pete Holman, CSCS. feel it more. Each rep is the best rep of your life. STRAP ADJUSTMENT: Mid Calf.8. PikeCSC and TRX trainer Pete Holman calls this core stability exercise a on steroids. HOW TO DO IT: Kneel facing away from the anchor point with both feet in the foot cradles and place your hands under your shoulders. Lift your knees off the ground into plank position and raise your hips up, keeping legs straight. Lower your body back to plank position. TIP: do this move too quickly or it can get sloppy, says Holman. Also, make sure you driving your feet down with equal pressure. STRAP ADJUSTMENT: Mid Calf.9. Side PlankPete Holman, CSCS, considers this one of the best core stabilizing challenges. This works on stabilizing the spine and helps reduce the Cheap Oakley Sunglasses risk of injury to the back. works the love handles and helps get rid of a muffin top," adds Dan McDonogh, TRX trainer. HOW TO DO IT: Lie sideways to the anchor point, place both feet in the foot cradles with your top leg slightly forward and place your elbow under your shoulder. Line up your front heel with your back toes, brace your core and lift your hips off the ground. Maintain your body alignment from head to toes. STRAP ADJUSTMENT: Mid Calf.12. Rip Lunge PressThis is a very comprehensive total body move and a great balance exercise, says Pete Holman, CSCS. HOW TO DO IT: Stand facing Cheap Oakley Sunglasses away from the anchor point, place the bar against your chest. Take a big step forward into a lunge position while extending the bar away from your chest. Return to start by pushing through your front heel while simultaneously bringing the bar to your chest. TIP: sure your abs are engaged so your back doesn arch, says Holman."You don want to put stress on your back. Your knee should stay in alignment with your foot." STRAP ADJUSTMENT: Mid Length.13. Rip Paddleboard RowThis balance and postural exercise is great for paddle boarders, but it also good for martial arts, golf, and spine health, says Pete Holman, CSCS. HOW TO DO IT: Stand facing the anchor point with the end of the bar extended toward the anchor point. Cheap Oakleys Wholesale Grip the bar with both hands like an oar. Lower your hips toward the ground while simultaneously striking the end of the bar past your foot. Return to the start by standing up and extending the bar back toward the anchor point with control. TIP: "While executing this move, don look in the direction you rowing. Drop down like you sitting on a chair," says Holman. ADJUSTMENT: Mid Length.14. Rip Hockey SlapshotThis dynamic exercise combines lunging and rotating movements. It good for any sport where there a high to low spiral pattern such as hockey, baseball, tennis, or lacrosse, says Pete Holman, CSCS. Bonus: it gets your heart rate up. HOW TO DO IT: Stand sideways to the anchor point, with the end of the bar extended toward the anchor point. Grip the bar with both hands like a hockey stick. Pivot on the balls of your feet while simultaneously extending the bar at a low angle toward your front foot. Return to that start by pivoting on the balls of the feet with control. TIP: "This can be done slower and more controlled or with some velocity for more of a challenge," says Holman. As with any new pattern, start out slow and work up in speed, he suggests. ADJUSTMENT: Mid Length.15. Rip Overhead Axe ChopThis training move complements sports like tennis, volleyball or baseball with a lot of overhead movement that requires strength and stability. It works the triceps and shoulders and also aids balance and builds core strength, says Pete Holman, CSCS. HOW TO DO IT: Stand facing away from the anchor point in an offset foot stance with the bar over your shoulder, gripping it with both hands like an axe. Strike overhead at an upward angle. Return to start by lowering the bar back Oakley Outlet with control. TIP: "Don push both arms out at the same time," says, Holman. "Imagine you're going for a long cast with a fishing rod." ADJUSTMENT: Mid Length.16. Lower Back StretchIf you spend your days sitting at a desk, this move can help give your back a break, says Dan McDonogh, TRX trainer. It also a great finish to a workout. HOW TO DO IT: Stand facing the anchor point with your feet hip width apart. Gripping the bar, make sure your arms are straight and your palms are down. Lean back and drop your hips away from the anchor point. Place your head between your arms and relax your shoulders. TIP: Watch your grip, cautions Pete Holman, CSCS. your hands are like hooks. Don white knuckle it. Let gravity do the work. STRAP ADJUSTMENT: Mid Length.