Yoga Lesson Planner
Pilates Lesson Planner
| Category: | Pilates Lesson Planner |
|---|---|
| Sub Category: | TRX |
| Types: | Arm Balance, Balance, Chest Opener, Standing, Strengthen, Stretch |
| Anatomy: | Arms & Shoulders, Biceps & Triceps, Core, Lower Back, Wrists & Arms |
| Chakras: | Sacral Centre, Solar Plexus Centre |
| Therapy: | Poor Posture |
| Drishti: | Tip Of Nose |
| Dosha: | Kapha, Pitta |
Attach cables to an anchor point above your head adjusting the straps to hang down mid-calf level or about one foot from the floor/ground. Lie on one side aligning the hip to the anchor point. Place your feet securely in the foot cradles. The leg closest to the anchor will be directly in front of your back leg. Place your elbow or hand directly below your shoulder. Tighten your core, flex your feet together, exhale, and raise into a side plank position. Maintain a neutral spine not allowing your hips to sag. Rest the non-active hand on your hip (or raise it up forming a suspended side T with your body). Hold. Lower to start position maintaining an engaged core and neutral spine. Repeat.
Works lats, rhomboids, posterior delta, traps, biceps, and forearms.
A) Use hand (instead of forearm). B) Hold for longer. C) Add a hip abduction to the side plank. D) Wear a weighted vest.
Injuries to your shoulder, wrist, elbow, or neck.
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TRX Suspension Training FAQs
What does the Side Plank TRX work on?
This TRX exercise hits all the major muscle groups of the back—the lats, rhomboids, and traps—as well as the shoulders and the core. It is a great way to work the oblique muscles. It hones in on the obliques but also engages the core, low back muscles, and shoulders during the movement.
What are the teaching directions for the Side Plank TRX?
Attach cables to an anchor point above your head adjusting the straps to hang down mid-calf level or about one foot from the floor/ground. Lie on one side aligning the hip to the anchor point. Place your feet securely in the foot cradles. The leg closest to the anchor will be directly in front of your back leg. Place your elbow or hand directly below your shoulder. Tighten your core, flex your feet together, exhale, and raise into a side plank position. Maintain a neutral spine not allowing your hips to sag. Rest the non-active hand on your hip (or raise it toward the ceiling forming a suspended side “T” with your body). Hold. Lower to start position maintaining an engaged core and neutral spine. Repeat.
Below are some variations of Side Plank TRX…
A) Use hand (instead of forearm).
B) Hold for longer.
C) Add a hip abduction to the side plank.
D) Wear a weighted vest.
Will TRX suspension exercises help me build lean muscle mass?
Yes. TRX suspension exercises will increase your overall strength while building lean muscle mass. The TRX is one of the most diverse pieces of equipment at your disposal because you can work out every muscle group with only your body weight. It will strengthen and define your muscles.
Are TRX workouts good for beginners?
Yes. TRX workouts are for everyone, no matter your fitness level. The amazing thing about TRX suspension training is that there are lots of modifications for every exercise. That means that it’s a perfect exercise option for beginners and experienced people.
How many TRX workouts are there?
There are hundreds of TRX exercises, and with so many progression levels, you’ll always have a fresh workout. Exercising never gets boring with the TRX. There’s always a new way to challenge yourself. For example, you can also use the cradles in different ways. You can put your hands, feet or heels in the cradles.
What are the top 10 benefits of TRX exercises?
- TRX is for beginners and advanced students.
- Exercise is fun (like a game).
- New ways to do old exercises.
- Burn loads of calories.
- Build an epic core.
- Lower risk of injury (compared with free weight training).
- Gain more muscle.
- Workout anywhere.
- Get more results in less time.
- Become a Plank master.
Am I less likely to be injured with TRX training?
Yes. TRX training research shows there is less potential for injury compared to free weight training. The reason is that TRX exercises are much easier on the joints (which are what commonly get injured during free weight training). With TRX you become more mobile, more flexible and stronger.
Can I take the TRX with me on business trips?
Yes. The TRX suspension training is mobile. When you get to your hotel, hang the TRX over a door and do your workout. If you want to go “outside”, take it to the park. There will be multiple places where you can hang the TRX.
What is the number one benefit of TRX suspension exercises?
I think it’s gotta be that you can do a workout in less time than traditional exercises. The reason is that the TRX works on strength, balance, flexibility, and core stability all at once.
