Virtual Fitness: TRX Suspension Pike

Advanced Core Strengthening Exercise
Prerequisite: Ability to perform the Sliding Pike before attempting TRX Suspension Pike. Sliding Pike is an all fours floor exercise, using sliding equipment under each foot, or under both hands and feet.
Exercise Benefits: Strengthens abdominals, quadriceps, core stabilizers.

EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

Virtual Fitness: TRX Knee Tucks

TRX Knee Tucks is a suspension strength training exercise that works the core, thighs and inner hip muscles.
Exercise Goal: only your legs are moving. Everything else remains stable.
Exercise Level: Before attempting this exercise, you should be able to perform Sliding Plank Knee Tucks and/or Sliding Plank Knee Tucks with arms resting on an unstable surface, such as a Balance Foam Cushion.

EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

Virtual Fitness: TRX Reverse Lunge Knee Tucks

TRX Reverse Lunge Knee Tucks

TRX Standing Knee Tucks is a strength training suspension exercise that improves the core, front deltoid, biceps, hamstrings, quadriceps, and gluteals.
INSTRUCTIONS: Stand facing the suspension cables. Grab handles. Elbows at 90 degree angles. Starting position is standing on right foot. Hold handles firmly and step back with left foot, with your left knee under your left hip. Allow the left foot and knee to lightly touch the floor. Begin stepping forward while raising left knee toward chest. Repeat the movement until your set is completed. Perform 10 to 12 repetitions on left leg, and then switch to the right leg. Maintain a straight back during the exercise.
GOAL: Maintain a straight back and steady movement throughout the entire sequence.

EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

Virtual Fitness: TRX Yoga Side Plank

TRX Yoga Side Plank

The TRX Yoga Side Plank is a core suspension exercise that strenthens the spine and pelvic stabilizers.
Instructions: Grab the foot cradles in each hand. Lie on your back. Slide your feet into the loops. Move onto your side. The goal is hold the TRX Side Plank steady, while you stabilize your hips, shoulders and spine during suspension. Align your supporting elbow under your shoulder. Keep your supporting shoulder strong by not allowing it to rise up toward your ear.
Prerequisite: You should be able to perform a strong side plank on the mat either with your feet stacked, or in a scissors position, before attempting the TRX Side Plank.
Level: The TRX Side Plank is not recommended for those new to exercise. To build strength, practise mat side planks before attempting TRX.

EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

Virtual Fitness: TRX Rows

TRX Rows

The TRX Row is a strength training exercise that works the upper back and arms.
INSTRUCTIONS: Determine the pull angle. The lower you are to the floor, the harder it will be to pull yourself up. Your body should make a straight line from crown of your head to the feet. Draw shoulder blades back. Keep the spine long. Feet are about hip width or slightly wider. Bend elbows as you slowly pull your weight forward until your elbows are in line with your shoulders. Release to start position while keeping shoulder blades retracted. Aim for slow, steady, controlled movement.
ERRORS: Looking up. Rounding the shoulders and back as you straighten your elbows. Yanking the handles and arching your back as you pull forward. Moving too fast. Lifting shoulders. These errors usually indicate that you’re leaning too far back in the start position.
EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider