PIKE UPS (2 SETS OF 8 REPS)
HAMSTRINGS CURLS (3 SETS OF 10 REPS)
SQUATS/SQUAT JUMPS (3 SETS OF 1O REPS)
ROW (3 SETS OF 10 REPS)
PRESS-UPS (3 SETS OF 10 REPS)
Repeat 2 to 3 times
PIKE UPS:
2 sets of 8 reps
- Placing your feet in the straps, find a strong plank position with hands under shoudlers and belly button drawn into spine.
- Keeping your hands stationary, lift your hips toward the sky to create an L shape.
- Keep your neck in line with your spine.
- Lower your pelvis to the floor, returning to a plank position.
- Repeat.
HAMSTRING CURLS:
3 sets of 10 reps
- Laying supine, pop your feet into the straps.
- Maintaining a straight line, lift your hips off the floor.
- Continuing to drive your hips upwards, bend from the knee drawing your heels in toward your bum.
- Keeping hip height, return to fully extended position.
- Repeat
- To make this easier, return your bum to the floor between each rep.
- To make it harder, lift your arms so you have less support and are relying on core strength.
SQUATS/SQUAT JUMPS:
3 sets of 10 reps
- Holding the straps in each hand, drive your hips back to lower to a squat position.
- Driving through the heels, push through the feet to elevate off the ground, bending arms to pull your elbows to your ribs.
- Upon landing, sit back and fully extend arms.
- Repeat
- Aim to keep your back straight/chest up throughout.
ROW:
3 sets of 10 reps
- Facing the TRX, grab a handle in each hand and walk your feet away from you until you’ve found an active, but comfortable incline position.
- Maintaining an active core and straight line from head to feet, fully extend the arms so that the body lowers toward the floor.
- Maintaining that same straight position, flex at the elbow to pull your chest toward the straps.
- Aim to keep your elbows tight to the body/ribs.
- Pull your belly button into your spine – don’t lead with the hips. You want to keep your body straight, with no arch in the back.
- With control, lower back down to extend the arms.
- Repeat.
PRESS UPS:
3 sets of 10 reps
- Place your feet into the straps.
- Roll forward onto your hands into a plank position – arms extended and shoulders stacked over wrists.
- Slowly bend your elbows, lowering your chest towards the ground. Make sure to keep a straight line from head to heels.
- Stop just before your chest touches the ground and hold for a moment, maintaining tension throughout your body.
- Press through your palms to return to the starting plank position, fully extending your elbows at the top.
Repeat 2 to 3 times… Be sure to let us know how you get on!