Search results matching tag 'Shoulder Series'

On the 9th Day of Christmas, TRX gave to me...

Fraser — Sun, 21 Dec 2008 17:00:00 GMT

...the secret to modifying the shoulder series.

The TRX Shoulder Series is an amazing sequence of exercises that build great strength and stability of the muscles that surround the shoulder girdle and promote thoracic extension and postural strength.

This post demonstrates how you can adapt this exercise so that no matter what your fitness level - you will be able to get the most from the movement. Watch closely as I take you through the common mistakes that people make and show you how to modify the exercise.

Football Workout with TRX and Sandbags

Josh Henkin — Thu, 18 Dec 2008 17:52:16 GMT

Thought this might be an interesting program for othes to try.

http://www.youtube.com/watch?v=93-kQLA0C-M

In Strength,

Josh Henkin, CSCS

http://sandbagfitnesssystems.com

Sample Workout: 31-Day Fitness Challenge

Fitness Anywhere — Fri, 03 Oct 2008 16:25:50 GMT

It looks like everyone was ready for a challenge to start the Autumn off the right way. What a great start for everyone. Now the big question... How do I improve my score? If you are new to Suspension Training, any of our exisiting DVD programs will certainly be a great place to start. Everything from the TRX Essentials: Strength all the way up to the Military Program, these will improve your performance.

So you've already been doing these programs and are looking for an additional edge? Here are a few ideas...

Take the test and cycle through it repetetively. As you improve, increase the work period by 10 second increments or reduce the rest by 10 second increments. Increasing the work periods will help you build the local muscular endurance so that 30 seconds is a cake walk. Reducing rest will challenge and improve your conditioning.

Some alternate exercises that you can use that will supplement the test exercises and keep your workouts interesting are below:

TRX Atomic Pushup

TRX Deep Chest Press
TRX Standing Chest Fly
TRX Suspended Oblique Crunch
TRX Suspended Pike
TRX Supine Leg Raise
TRX Triceps Press

TRX Suspended Lunge

TRX Single Leg Squat
TRX Balance Lunge
TRX Crossing Balance Lunge
TRX Crossing Suspended Lunge

TRX Low Row

TRX Single Arm Row
TRX Biceps Curl or Clutch
TRX Low Deltoid Fly
Pull Ups

TRX Hip Press

TRX Single Leg Hip Press
TRX Hamstring Curl
TRX Standing Back Extension

TRX Postural Squat

TRX Single Arm Postural Squat
TRX Shoulder Series "I", "Y", "T", "W"
TRX Single Leg Squat
Body Weight Squats
Overhead Squat (using dowel)

Finally an interesting way to sequence through these movements that would be very relevant to the test is to perform 3 to 4 circuits of the test as is described above. In the first circuit use the required exercises. If subsequent circuits replace the test exercises with the alternate exercises listed above. A 4 circuit example would be as follows:

Circuit #1

TRX Atomic Pushup
TRX Suspended Lunge
TRX Low Row
TRX Hip Press
TRX Postural Squat

Circuit #2

TRX Deep Chest Press
TRX Single Leg Squat
TRX Single Arm Row
TRX Single Leg Hip Press
TRX Single Arm Postural Squat

Circuit #3

TRX Suspended Oblique Crunch
TRX Balance Lunge
TRX Biceps Clutch
TRX Hamstring Curl
TRX Shoulder Series "I", "Y", "T", "W"

Circuit #4

TRX Standing Chest Fly
TRX Crossing Suspended Lunge
Pull Ups
TRX Standing Back Extension
Overhead Squat (using dowel)

I hope that this helps everyone and gives you an idea how you might train this month to improve your scores.

Good luck and have a great and productive month!

Re: TRX & Weight Lifting

taintnpaint — Tue, 19 Aug 2008 19:04:04 GMT

I recommend the http://www.rest-timer.com Great for making the workout more interesting and helps to reinvigorate you. Good stuff. and cheap too.

I found this new timer that is really compatible with TRX

taintnpaint — Tue, 19 Aug 2008 18:59:11 GMT

This company called Goodtech has develped this product called the Wristband Rest Interval timer. It is awesome. It is all preset and preprogrammed for the optimal rest period between sets. Only one press is required. Check it out... at http://www.rest-timer.com

Good workout to everyone!

Best regards,

Joe

Re: TRX 5 basic moves

MaxKon — Mon, 28 Jul 2008 19:17:04 GMT

Fraser gave a full description of the shoulder series on my thread here: http://community.fitnessanywhere.com/forums/p/522/917.aspx#917

[quote]I'm glad that you found the talon trainers notched it up a level Max. To answer your question from the previous post, the shoulder series can be done using a wide variety of arm positions. I'm surprised by your comment that you usually don't find this one challenging. Try to use a steeper angle and perhaps take your offset foot position and bring it closer together. You shouldn't have any problem making these movements light up your shoulders regardless of whether you've integrated the talon trainers or not.

Each one of the letters does hit the shoulder girdle a little differently. We have used the letter descriptions as part of the name as they loosely describe what the arm position looks like at the end of the movement. Below are some quick descriptions that hopefully will clarify things for you.

"Low" - Keep arms straight and do the action so at the end position your arms are slightly away from your body at thigh level. You will need to have a long or even use a stepping offset for this movement to feel right because it is so long

"L"- Low row your elbows into your sides and then externally rotate your shoulders keeping your elbows glued to your sides and a 90 depgree bend at your elbows. At this point each arm will form an L shape

"T" - Keep your arms straight and pull your arms wide and to the side at shoulder level to create a T shape

"W" - Very much like the L but this time you row to a high position and then externally rotate. Factoring in your head, you will have made a W at the end of the movement

"Y" - Like the T but reaching on angles overhead with straight arms... a little like the arm actions that go with the YMCA song... and don't tell me you've never done it because whether they wanted to or not, EVERYONE has at one point or another

"I" - With straight arms take them right overhead

Try to cycle through 3 to 5 reps of each position with as little rest as possible.

I hope that some of this is helpful for you

Cheers[/quote]