Did you love/hate that TRX workout from last week? Here's more from Jerod Langness with 24-Hour Fitness about how you can use the TRX Suspension Training System for another kind of workout. This one targets your lower body.
TRX Balance Lunge:
Grab handles of the TRX, and walk backwards stop when the handles are about chest height. Keep your shoulders down and your shoulder blades close together. Balance on one leg, and and bring the other leg behind you. Squat down by bending the knee and hip of the leg your balancing on. Maintain good posture by keeping your spine vertical. Bend down till your leg is horizontal with the floor, and return to the starting position. Try not to let the other leg touch the ground. Repeat for 10 to 20 repetitions, switch legs, and repeat.
TRX Suspended Lunge With Hop:
Loop the handles to make it be one handle (the single handle mode). While standing, raise one foot and put it through the handle. Twist your body so you are facing away from the TRX. With the handle at the middle of your foot and the other leg standing up straight, squat down by bending at the knee and hip of of the leg that is on the ground. Make sure to feel the pressure in the front heel of the foot that is on the ground to avoid your knee moving forward or going past your toes. When returning to the standing position, hop with that leg. Land with control, and repeat for 10 to 20 repetitions. Switch legs and repeat.
TRX Suspended Abducted Lunge:
With the handles in the single handle mode again, put one foot through the handle. Have the handle right around the middle of your foot. This time, the handle will be to the side of you. Squat down with the leg that's on the ground while keeping the leg that is in the handle straight. Let that leg move laterally while you lower your body. Be sure to keep your hips back and keep your weight on your heel while you squat to avoid hurting your knee. Do 10 to 20 repetitions, and repeat.
These exercises are advanced and you may need further assistance to ensure your have proper form. There are progressions and regressions that can also be taught to personalize a workout that best fits you. For assistance on this workout or any other fitness and nutrition related question, you can reach Jerod Langness at 24 Hour Fitness, 719-244-9532.
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