TRX Suspension Bridge

To begin this workout start by marching in place for 2-3 minutes. Over exaggerate arm swing with each step.

The TRX Suspension Training System is a great modality of exercise if you just need to work on your form to hit that precise squat or if you are working on really feeling and understanding the different muscle or muscle groups, as well as if you were learning a new movement to switch phases of training. It is also useful for people with balance issues because it provides some stability while still allowing free movement.

When performing the movements take 3 seconds on the Eccentric movement (lowering your hips in the squat exercise, lowering the body in the push up, etc.) and another 3 seconds in the Concentric movement (extending the knees to stand tall, extend at the elbows to push up to straight arms etc.)

• Squat – Start by standing tall with the a TRX handle in each hand and palms facing the ground. Lean back to put a little tension in the suspension system. Kick your hips behind you and lower your hips toward the ground. When your knees are bent at 90 degree, use your glutes (butt muscle) and quadricep (large leg muscle) to extend the knee to stand back tall. Perform 2-3 sets of 15 repetitions.

• Row – Stand tall with a little lean to the rear to put tension on the system. With a handle in each hand, palms facing the ground and straight arms, using you Latissimus Dorsi (back muscle) to pull the handles to just below the Pectorals. Extend your elbows to bring the arms straight out in front of you and return back to the starting position. Perform 2-3 sets of 15 repetitions.

• Push up – Turn your body around to face the ground except with a TRX handle in each hand and palms facing the ground, angle yourself to the amount of resistance you want. The closer to the ground the more difficult the movement will be. Start with straight arms. Bend at the elbow to lower your body toward your hands at chest level. Using your pectorals (chest muscle) extend at the elbow to push back to the starting position. Perform 2-3 sets of 15 repetition.

• Front Raise – Turn your body back around so you are facing the sky. With a TRX handle in each hand and palms facing the ground, lean away from the anchor point with your hands at about belly button level. Using your deltoid (shoulder muscle), lift your hands over your head pulling your body vertical. Perform 2-3 sets of 15 repetitions.

• Split Squat – With a handle in each hand and straight arms out in front of your chest, hands facing the ground, kick one foot behind you until both of your knees will be at 90 degrees when at the bottom of the movement. Sink your body toward the ground until your knees are bent at 90 and 90 making sure your knee stays behind the toes in front of your body. Using you Quadricep (large leg muscle), extend at the knee to stand tall again. Perform 2-3 sets of 15 repetitions per leg.

• Mountain Climbers – Standing on the TRX handles with the loop wrapped around your foot and arms extended to the floor in front of your chest, squeezing your core and using your leg muscles, alternate bringing you knee to your elbow and than straight out behind you. Perform 2-3 sets of 15 repetitions per leg.