WORKOUT OF THE MONTH: BODY WEIGHT AND TRX WORKOUT

September 01, 2021

WORKOUT OF THE MONTH: BODY WEIGHT AND TRX WORKOUT

Are you looking for a workout that strengthen your back and improves your posture ? You have found it. This functional workout combines self-weight exercises with TRX - exactly what you need.

Generally speaking, functional training (which is carried out either with your own weight or with the support of equipment) improves the body's ability to stabilize , which is one of the primary body functions. Functional training goes beyond pure strength building: It promotes the sense of balance, improves the ability to stabilize the body and shift the center of gravity and coordination.

WEIGHT AND TRX WORKOUT

• 4 exercises

• 15 repetitions per set, 4 sets, 30 seconds rest

• Equipment: rod and ribbons, TRX

1. LATERAL JUMPS

15 repetitions, 4 sets, 30 seconds rest

• Hang the bar on the lowest step so that it hangs close to the ground and stand to the side of the bar.

• Bend your knees and jump one foot over the bar - put your weight on that foot.

• Repeat the same movement, this time from the other side.

2. HAMSTRING CURL

15 repetitions, 4 sets, 30 seconds rest

• Hang the bar on the bottom step so that it hangs close to the ground. Lie on the floor and place your legs on the bar so that it is under your knees.

• Place both feet hip-width apart on the bar. The bar should be right in the middle of the sole of the foot.

• Lift your hips so that all of your weight is on your shoulder blades.

• Push your legs forward by straightening your knees.

• Bend your knees again and bring the bar back towards you by pressing your feet firmly onto the bar.

3. PRINCIPLE SUPPORT WITH ROTATION

15 repetitions, 4 sets, 30 seconds rest

• Stand in a plank position with your arms straight, parallel to the floor. Bend your elbows and bring your torso closer to the floor.

• The elbows should point outwards.

• Bring your upper body as closer to the floor as possible without touching it and only as long there is no pain in your shoulders.

• Keep your shoulder blades stable and weight evenly on your shoulders, chest, and armpits.

• Push yourself backed up until your arms are outstretched (keeping your shoulder blades steady).

• At the end of this movement, do a twist with your upper body starting from the pelvis and raise one arm towards the ceiling. Complete the move in a stable T position.

• Turn back again so that you are in the plank position with outstretched arms and hands on the floor, as you did at the beginning.

4. TRX LOW PULL

15 repetitions, 4 sets, 30 seconds rest

• Grasp the TRX handles with both hands and lean back until the straps are taut and your body is at an oblique angle to the floor.

• Extend your arms, keep your body in a straight line, and bend your knees slightly.

• With palms inward, pull yourself toward the handles until your torso touches your hands.

• Keep your hands close to your torso during the full movement.

• Slowly reduce the tension in your arm muscles as you descend again in a controlled movement and extend your arms until you are back in the starting position.

• Try to use your shoulder blades and spine to keep your core as stable as possible.

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