See images for each of the following exercises in the TRX Express Workout slideshow or in the related images at the end of the article.
Stretch 1. Hip flexors. Grab the two handles in your right hand, step forward with your left foot and gently drive your left knee forwards and backwards in small subtle movement, until you feel the stretch in your right hip, for 30-40 seconds, and change to the other side. Hip flexors tend to get tight when spending a lot of time seated and can result in lower back pain.
Stretch 2. Foam rolling of the upper back. A great way to release myofascial tension or trigger points. Place the roller across your upper back, give support by holding your head. Slowly roll up and down. 40 seconds or longer if needed.
Stretch 3. Chest and arm mobilizer. Grab one handle in each hand and walk forward until you feel a pleasant stretch in the chest and/or arms, place your feet in a little wider stance and slowly sway from side to side for about 40 seconds.
Exercise 1. TRX lunge: Stand on left leg, inhale and bend left knee as you counterbalance with right arm. Exhale as you return to starting position. Repeat 10 times and change leg.
Exercise 2. TRX Back row: Extend arms and keep body aligned. Inhale as you pull your chest to handles, squeezing your shoulder blades together at end range. Repeat 10 times.
Exercise 3. TRX Chest press: keep your body aligned, inhale and lower your body as you would for a pushup, until arms are at a 90˚angle. Exhale and press up until arms are extended. Repeat 10 times.
Exercise 4. TRX core. Suspend feet and place your hands underneath your shoulders, as you would for the plank position. Inhale and tuck one knee in towards chest, maintaining spinal alignment, exhale and extend leg, repeat with other leg. Repeat 10 times.
Rest for two minutes and restart the four exercises, repeating the entire circuit three times and cool down.
The beauty of TRX is that it can be used anywhere, gives a great body awareness and strengthens the core.
Marie Nilsson
Personal trainer & Nutritionist
Gsm 0498 753 185
marieonlifequality@gmail.com
