TRX Suspension Warm Up Routine
On the occasion when I'm in the gym I always spot it. People starting there exercise session by walking over to the treadmill or stationary bike to warm up. If you walked into the gym why walk on a treadmill? I believe this such a waste of time and a missed opportunity to get the body moving as you intend to go on. A warm up should wake up the often dormant postural muscles, open out the tight ones and get co-ordination going ready for the training to come. Here is a basic example of how I might get one of my personal training clients to warm up using some TRX suspension straps. You will find a description for the exercises below the video. Enjoy!
1. T-Fly Squat
Start by facing the anchor point with arms out in a "T" position and bent like bows. Your feet should be in a squat position. Make sure that the straps have tension on them, then sink down into a squat position allowing the hands to come together and in front of your body. Try to come back up from the squat by squeezing your shoulder blades together and keeping the elbows still so the arms remain like bows. This exercise will wake up your glutes and rear shoulder muscles which often fall asleep from sitting or driving. Aim for 8-10 repetitions.
2. Lunge & Fly
Turn to face away from the anchor point. Position your body so that the straps are taught with handles at belly button height. Step forward into a lunge allowing the arms to go out to the side with hands at shoulder height. You should feel a stretch in the chest and hip of the rear leg. Step back to the start position and repeat by lunging forward with the other foot. Alternate for 8-10 repetitions.
Turn to face the anchor point and position your feet for the level of difficulty you want. The closer your feet are to the anchor point the more challenging the resistance of the exercise will be. Dig your heals in to the floor, straighten your arms and create a straight plank position through your whole body so that ankles, knees, hips and shoulders are inline. Keeping your shoulders away from your ears use the back of your shoulders and arms to pull you forward so your hands reach your ribs. You should feel this exercise working your upper back and arm muscles and it's a great way to practice your plank / hip rib connection. Aim to repeat this for 8-10 repetitions.
4. Chest Press
Turn to face away from the anchor point and position your feet for the level of difficulty you want. The closer your feet are to the anchor point the more challenging the resistance will be. Firmly plant the balls of your feet to the floor and get into a plank position with the arms straight and holding the straps at chest height. Lower yourself forward as if doing a press up keeping your shoulders away from your ears then press back to the start position. You will feel the chest pres working your chest, shoulders and arms as well as muscles around your centre. Aim to repeat for 8-10 repetitions.
5. Chest Stretch
Take hold of the handles and face away from the anchor point. Walk forward opening the arms to feel a stretch in the chest and shoulders. Place one foot forward of the other helping you to lean into the stretch further. Remember to breath low and wide, relaxing deeper into the stretch as you let go of your breath. Hold for 20-30 seconds.
6. Lat Stretch
Take hold for the handles and face towards the anchor point. Walk away so that the straps become taught. Hinge at your hips and push your bottom backwards, straightening your arms so they run inline with your ears. You should feel this stretch lengthening your spine and stretching the large muscles around your upper back. Take deep, low and wide breaths to further enhance this passive stretch. Hold for 20-30 seconds or as long as feels comfortable.