TRX Strength Workout June 23 2011 - Abducted Lunge

Today we addressed some issues with the Air Squat.  Some athletes had issues maintaining the lumbar curve at the bottom of the squat and others had some strength issues while breaking parallel.  Not enough strength to stand back to the upright position.  We used the TRX to support the body and soon increased depth and stability in the air squat became apparent...let's just say they have some homework :)

As a bonus...some of the athletes had their first attempt at the TRX 40/40 Challenge.  This challenge is to perform two movements unbroken for maximum reps: TRX Low row and TRX Atomic pushups...We did a variation on this test by performing 30 TRX low rows and 30 TRX Atomic push ups for time.

The best time was 2:50...Nice work Chis :)



the workout went as follows:

Air Squat

Squat/Rows

Golfer Series Chest opener

Side Lunge

Wall slides

Lunge I-T-Y

Lower body: 2 rounds:

TRX reverse lunge	12 reps
TRX abducted lunge	12 reps
TRX Low row plank	20 on 10 off x 3
TRX Front squat	12 reps
TRX Sprinter’s start	20 seconds/leg

TRX abducted lunge

Upper body: 2 rounds

TRX Pull ups	12
TRX biceps curl	8 reps ea
TRX Triceps extension	12
TRX Power pull	20 seconds

Core: 1 round:

TRX Chest press plank	10 on 5 off x 3
TRX Atomic pushups	12 reps
TRX Pike	12 reps

Cool down/ stretch:

TRX lower back stretch

TRX figure four stretch

Chest stretch

90/90 Stretch Forward fold