Workout of the Month: Bodyweight and TRX Workout

Looking for a workout to help you improve your back and your posture? Search no more. This mix of body-weight exercises and TRX is the functional workout you need.

Functional training exercises, performed either with body-weight alone or with the support of equipment, can work on the body’s ability to find stabilization, a capacity that should be seen as one of the primary body functions. This workout will promote the harmony between your upper-body and lower-body.

BODYWEIGHT AND TRX WORKOUT

4 exercises
15 reps each set, 4 sets, 30 seconds rest
Equipment: bar and strips, TRX

1. LATERAL JUMPS

15 reps, 4 sets, 30 seconds rest

Hang the bar in the lowest level (closest to the ground).
Position your body sideways in relation to the bar.
Flex the knee and hop to put a foot on the other side of the bar – shift the weight to that foot.
Repeat from the opposite side.

2. HAMSTRING CURL

15 reps, 4 sets, 30 seconds rest

Hang the bar in the strips. When you lay on the floor, the bar should be slightly under your knees.
Place both feet on top of the bar and keep them apart, waist wide. The bar placed in mid-foot, plantar area.
Lift the hip, while placing all body weight on your shoulder blades.
Glutes and abdominals must be activated to maintain pelvic stability, and arms stretched alongside the body to assure balance.
Push the legs forward, stretching the knees.
Push downwards to keep the feet firmly against the bar and bring it towards your core.

3. PUSH UP WITH ROTATION

15 reps, 4 sets, 30 seconds rest

With arms stretched and the body partially planking, parallel to the floor, bring the torso closer to the ground by bending the elbows.
Elbows should be ‘facing’ outwards in relation to the medial line.
The trunk should be brought down as close to the ground as possible without contact or extreme shoulder discomfort.
Shoulder blades should remain stable, and armpits and chest should distribute strength.
Push the palms firmly against the floor to push back upwards and straighten the arms (keeping shoulder blades steady).
At the end of the motion perform a twist of the trunk, from the pelvis up, raising one arm towards the ceiling and finalizing the movement in a stable T position.
Rotate back to the original plank with both hands on the floor, arms stretched.

4. TRX LOW PULL

15 reps, 4 sets, 30 seconds rest

With both hands firmly grab the TRX handles and lean back until the straps are tense and the body is in an oblique angle to the ground.
Arms should be stretched, and the body should be planking with the knees slightly bent.
Palms facing inwards and begin pulling, allowing the body to move up, towards the handles.
Keep arms close to your body throughout the whole movement.
In a controlled descent, reduce the muscle tension of the arms and stretch them once again until you find the original position.
Strive to maintain the core as stable as possible, using shoulder blades and spine for this effect.

BODYWEIGHT AND TRX WORKOUT

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