I train an older couple in their mid 60's at their home and introduced them to the TRX. They love it because they can to do mini squats and chest presses and feel secure being able to hold onto something and only go as deep as they feel comfortable. I would love to incorporate some of the suspended feet exercises, but don't know if they quite have the core strength for something that advanced. What would be some core exercises you would recommend for seniors using the TRX?

Start off with a simple plank but as opposed to holding it statically I would suggest some foot movements.

Here is what I mean... From plank position (from elbows if limited upper body strength, hands if possible) lift right foot and pull knee toward chest and tap right foot on floor before returning it to the original position. Repeat with left leg and alternate back and forth. Build toward doing this action for 60 seconds. You can add variety and function by tapping the foot out to the side or crossing under.

Once they can do this for 45 to 60 sec they are ready for suspension.

Now put their toes in the foot cradles but leave their knees on the ground for the moment. To begin with have them lift their knees off the ground so they are fully suspended for as long as possible and then place them back on the ground again. Do this in succession until they have a combined time in suspension of 60 sec.

Once they can stay suspended for 15 seconds without returning to knees you can add some low amplitude pendulum swings.

At this point you are well on your way and can start to have some fun with them. You will be amazed at the progress that you can make and how much fun your clients will have.

Please keep me in the loop as to how it goes :-)

Johnny;  I am an in-home trainer for women of all ages and I'd love to hear generally about your experiences in the home with the TRX.  I am considering an August training session near my home.  Is the system easily anchored?  How much space do you need, etc.  Thanks in advance.

If they have support beams in there homes it'll be very easy, or you can get the door anchor. In takes very little time to set up, especially once you get used to it. If your customer wants to purchase their own TRX they can get the wall mount at the same time, it requires some DIY, but can make the TRX a lot easier to anchor inside the house, and you can find the perfect location to get all the space needed.

Speaking of space needed i've found that to do the exercises properly you don't need much at all. If the user lays down with their feet under the anchor point you'll want at least a foot beyond their head to be clear, another foot or two more if they are going to do bodysaws. If when the user sticks their arms out to the side 90º from their body they cannot touch anything and can lift their arms straight over their head, then you have enough space to do pretty much any exercise possible with the TRX. However for most exercises you wouldn't need that much distance open to the sides, shoulder span would enough for atomic pushups, single legs squats etc... Shoulder span is enough chest press, sprinters start. etc... It really is fitness anywhere. Arm span is needed for advanced suspended pendulum, and the T in the shoulder series.

 Hope that helps.

JohnnyD:

I train an older couple in their mid 60's at their home and introduced them to the TRX.

Johnny,

How are things going with the training?  I am going home next month for my mid-tour leave and plan on introducing my parents to the TRX.  My Pop is no stranger to exercise, but he's getting up there in years (72) and while my mom has participated in focused exercise programs (i.e. Curves) on an off for a few years, she will likely need to start with the most basic movements.  I'm certainly no trainer, and they are not likely to join a class to get personal attention, but I'm pretty confident that if I show them a few exercises they enjoy and can perform on their own, they will keep up with it in the privacy of their house after I leave. 

I plan to bring my dad the ABX as a good introduction and leave the FTK DVD him to progress up to.  What would you suggest as a good start point for my mom, who will need a little more progression time before handling all the exercises in the ABX?  I like your idea of mini squats and chest presses; two good exercises that have a fairly easy start point but allow for lots of progression and confidence building. 

Thanks for the help!

 I'd love to hear how this is going!

Hi Johnny!   I also use the TRX for several of my seniors because I find it helps them regain range of motion they had lost (i'e. learning how to squat).  The most consistent obstacle I have encountered in my seniors is a loss of balance.  So I use the TRX to help them balance 1 foot at a time, holding onto the handles.  Then I progress their core involvement by shaking or moving the starps while they are using them for "balance".  Once they get used to that instability it seems to be less of a stretch to have both feet off the ground.  Fraser did a nice video on teaching the suspended progression in his 12 days of Chirstmas series. 

 Andie T