How's your skyscraper coming?! Throughout the month we used one of my favorite tools, the TRX, to zero-in on stability based workouts.
During this last week of January refocus your resolution to stay fit in 2013. Push your limits with these stability-targeted sets before we move into February and a whole new fitness focus!
You can find the Exercise Library for January's STABILITY workouts here. (link to http://www.trxtraining.com/train/exercise-library )
Warm Up: Perform 8 reps of the following exercises or stretches dynamically moving through your range of motion.
1. TRX Chest Stretch
2. TRX Lower Back Stretch with Rotation
3. TRX Standing Figure Four Stretch
4. TRX Overhead Squat
5. TRX Pike
Work Set #1: Super Set! Perform each exercise for 45 seconds, repeat each superset circuit 3 times!
1. TRX Lunge (foot in cradle)
2. TRX Abducted Lunge (foot in cradle)
Work Set #2: Super Set! Perform each exercise for 45 seconds, repeat each superset circuit 3 times!
1. TRX Power Pull
2. TRX Chest Fly
Work Set #3: Super Set! Perform each exercise for 45 seconds, repeat each superset circuit 3 times!
1. TRX Hip Press
2. TRX Oblique Crunch
Cool down by Stretching it out! Static hold each of these stretches for a minimum of 30 seconds each.
1. TRX Chest and Torso Stretch Stretch
2. TRX Hip Hinge Off-Set Stance
3. TRX Long Torso Twist
4. TRX Seated Figure Four Stretch
TRX on Stability: The Stability Principle is one of TRX's Principles of Progression, allowing you to get a killer workout whether you're just starting your fitness journey or you're a superwoman stud. Think of it this way..."the more points of contact your body has with the ground and the wider your base of support, the easier an exercise will be. Think of it in terms of architecture. A building with a wide base and a low center of gravity, like a pyramid, is going to be far more stable and harder to topple than a building with a narrow base and a high center of gravity, like a sky scraper.
If you want to increase the difficulty of any exercise, try turning your pyramid into a skyscraper by narrowing your base of support (bringing you feet closer together), which will force you to stand up taller, moving your center of gravity higher. If your base is less stable, it forces you to recruit more stability from your core." (Source: http://www.trxtraining.com/blog/trx-rip-training-stability-principle)
In following this training plan, you accept full risk and responsibility of personal safety and well-being.