Week 12: Strength Workout 1

Fitness Anywhere — Mon, 25 Feb 2008 01:37:00 GMT

The TRX Side Plank is progressed from a static hold to include floor taps. Start with a static hold reaching to the ceiling with the top arm. Lift hip and slowly lower the arm, reaching under the body to tap the floor. Return to extended position.

The TRX Tricep Press can be progressed by raising a leg and bringing it into the chest. If you are feeling any pain in the elbows raise your arms slightly. Make sure to keep your elbows pinched in by your ears as you bend and extend. Suck in that gut! Hopefully it is flat by week 12 and watch that arch in your spine.

Another alternative for the triceps is the TRX Preacher Tricep Extension pictured above. To do this, face the TRX and sit down on your knees with a pronated grip on the handles (palms down). Lean forward on the TRX holding the arms parallel and extended in front of your body at shoulder height. Point your elbows toward the floor and make sure your body is aligned. Increase weight on the handles by rocking forward, slowly lowering and bending the arms, feeling tension in the triceps. Adjust hip position over knees to alter the resistence.

Week 12: Strength Workout 2

Fitness Anywhere — Sat, 23 Feb 2008 17:11:00 GMT

Your core is getting really strong, as it is activated in every exercise and targeted in the last three exercises. The crunch element of the TRX Atomic Push-Up is replaced with a challenging pike movement while the TRX Suspended Oblique Pike uses a difficult Body Saw pre-load. Set and rep volumes are increased, and recovery periods are reduced for some exercises.

For the TRX Suspended Pendulum change up the last set with a Single Leg Suspended Scorpion Kick (above). To do this place the TRX into single handle mode. Place one foot into the foot cradle with the toe pointed down. Maneuver your body into a push-up position. Swing the free leg under your body, keeping the chest square and only twisting from the hips. Bring the leg back in line with the suspended leg and repeat fifteen times on each side. Make sure you keep both legs straight and really reach with that free leg, holding strong to keep it from touching the floor.

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Week 12: Strength Workout 1

Week 12: Strength Workout 2