TRX Strength Workout June 18 2011 - TRX Overhead Squat

June is strength month.

In class we are playing with controlled isolation movements and single hand/single leg stability. 

One of our most challenging movements has been the TRX overhead squat.  The difficulty of this movement is due to it's simplicity and ability to reverse much of our daily life posture imbalances created from hours spent in a seated position.

This movement is fantastic for opening up the thoracic spine, increasing shoulder stability and preparing the body to carry a load overhead.  





TRX Overhead Squat:

• Start in a standing position
• Hands gripping the foot craddles
• raise the hands straight overhead
• lock out the elbows
• the goal is to have the shoulders behind the ears (EVENTUALLY)
• maintain tension on the TRX though the movement (NO SLACK)
• maintain lumbar curve
• keep weight on the heels
• drop the hips back into a proper squat
• pull back with the scapula and rear delts
• avoid the shoulders falling forward
• repeat as perscribed
• TAKE TIME WITH THIS MOVEMENT AND LISTEN TO YOUR BODY!
• you will get better over time...

June 18th TRX Strength workout

Lower body: 2 rounds:

TRX Hip drive	12 reps
TRX Overhead Squat	12 reps
TRX Reverse fly’s T-Y-I	6 each
TRX Single leg squat	6 each
TRX Skaters	20 seconds

Upper body: 2 rounds

TRX Pull ups	12
TRX bicep curls single hand	8 reps ea
TRX Triceps extension	12
TRX Power pull w/squat	20 seconds

Core: 1 round:

TRX Chest press plank	10 on 5 off x 3
TRX Single leg knees to elbow	6 reps each
TRX Pike	20 seconds