Q: I am trying to incorporate all three planes of motion into my TRX® workouts, but I find that the majority of the exercises I choose are still in the sagittal plane. Can you give me some suggestions to vary it up? -Gina from Los Angeles, CA
Gina, this is a great question and I get this one often when teaching a
Suspension Trainer Course. A balanced workout consists of more than just making
sure we include non-sagittal plane movements. First, to achieve a truly balanced
program, be sure to consider movements across the major multi-planar joints in
the body - the hip, shoulder, and trunk - not just exercises in all three
planes.
Next, with the new awareness to the concept of multi-planar training that
suspension training with the TRX® brings, it can be easy to forget in the
excitement of seeking to include frontal and transverse plane movements that
most of our directions in life are in the sagittal plane. Thus, we shouldn't
knock the sagittal plane. For example, when we walk or lunge, we move in the
sagittal plane. But the hip joint has actions in all three planes during this
movement.
The point: Consider including TRX® movements that occur in more than one
plane. You may have a sagittal plane movement to which you can introduce a
component of movement in the frontal or transverse planes.
Two examples:
- Suspended Hamstring Curl: (standard version is a sagittal plane movement.)
Multi-planar version: Suspended Hamstring Curl with Abduction (sagittal and
frontal planes) Feet move outward as you return from the bent knee position to
the start position.
- Resisted Roll-Up: (Standard version is a sagittal plane movement.)
Multi-planar version: Resisted Roll-Up with Rotation (sagittal and transverse
planes) As you perform the roll-up, rotate the torso to one side as you near the
top of the movement
This should help stimulate your thinking and help you create new multi-planar
versions of sagittal plane movements. To me, this is the joy of TRX® training -
it stimulates creativity while easily allowing for many options to provide a
balanced workout. It is crucial to go beyond simply accumulating movements in
all three planes, and ensure that there is balance in the three planes and
across the multi-planar joints. For more details on how to achieve this balance,
I'd encourage you to read the terrific article on Planar Training, by Fraser Quelch, our
Director of Education.
Jonathan Ross
Fitness Anywhere
Master Trainer
Q: What are the best exercises on the TRX®
for my overweight and elderly clients? - Pete from Nashville, TN
Pete,
We usually think of the TRX system as a way to destabilize the
body in order to challenge the muscles that serve as neutralizers and
stabilizers. However, when working with special populations such as the
overweight or elderly, you may want to begin with a less destabilized TRX®
exercise option. Two of my favorite exercises for overweight and elderly clients
are the TRX® Balance Squat and TRX Balance Lunge. They give both an overweight or
elderly client the assistance they need to perform these highly beneficial,
compound movements without fear of falling or compromised alignment. I have had
older clients tell me they "can't do lunges" only to discover that they can do
the TRX® Balance Lunge without knee pain or poor spinal alignment. They are
delighted to be able to regain lost leg and core strength and find themselves
becoming more stable, more confident and better equipped to progress in other
activities as well.
Best regards,
Leigh
Crews
Fitness Anywhere Master Trainer