Wednesday Exercise of the WEAK:

TRX Push up with Leg lifts

by Nate Christensen, Coach Rozy 2016 Intern                                                University of South Dakota

What is TRX? TRX stands for Total Body Resistance Exercise. TRX is so popular because it is a system that can truly be done anywhere. They can be anchored to a door, tree branch, or anything secure and supported brace. It is effective because it is building core strength/stability all the time. Benefits of TRX suspension training include

Getting a fast, effective total-body workout
Improved mobility and flexibility
Build Lean Muscle
Develop functional strength
Train anywhere.
100’s of exercises can be done with the TRX suspension system, but todays EXERCISE OF THE WEAK is the TRX PUSH UP WITH LEG LIFTS.

This exercise will:
1. It will help strengthen your chest, shoulders, and triceps along with your core.

2. By holding the push-up at the bottom while doing toe taps, you will strengthen your core, develop stability, and

3. You will have a longer contraction of the chest, shoulder, and triceps muscles than of a regular push up.

4. Doing this exercise on a TRX allows people who can’t to do a regular push up to be able to perform this exercise by lessoning the load put on the upper body.

Here at Coach Rozy, we suggest testing out your optimal angle – or best body position before starting full sets. Once you get the feel of the exercise, start by doing 1-2 sets of 6-8 repetitions for beginners. Build up to 3-4 sets of 10-12 reps or you can change the angle you are doing the exercise. Think of it this way – If you cannot complete 6 repetitions in succession, increase the angle of your body to the ground (Walk out farther) to make the pushup easier. If you can complete 10 repetitions with ease, decrease your angle to the ground (move your legs back, closer to under the contact point/or where the TRX is hung) making the pushup harder.

The Exercise:

1. Start by ensuring your TRX system is properly secured to its anchor, whether that’s a door or other sturdy support.

2. Remember, the anchor should be able to support your entire body weight for this exercise.

3. Grab each handle with each hand and position feet slightly narrower than shoulder width apart.

4. Carefully, lean forward, be up on your toes with both arms extended in front of you, holding on to    the handles, until your body is at about a 45 degree angle from the floor.

5. Start performing the push-up. Slowly bend your elbows, bringing your body towards the ground and decreasing your angle to the floor. Remember to inhale during this movement.

6. At the bottom of the push up, holding your body in a stable position, lift your right leg 6 – 10 inches then lower to the ground. Be sure to keep your core tight and stable during these movements. Legs should remain straight during lift. Repeat with your left leg.

7. Extend both arms and push back up into starting position. Exhale during this movement. This is one rep.
As Noted Earlier: to increase difficulty, position feet farther back, lessoning the angle of your body to the floor. To decrease difficulty, increase the angle by moving your feet farther forward to a more upright stance.

Important: During the entirety of the exercise, keep back and legs straight, maintaining a stable core and being able to breath through your diaphragm through the whole movement.

Where to Find a TRX: A TRX can be purchased at many fitness outlets or online. Coach Rozy has suspension training systems and we use them on a regular basis with all level of folks we train. Stop by to try one out some time!