TRX Tricep Extension

Hey there, it’s time for a new Home Exercise of the Week.  I have a great TRX exercise for you that’s going to really target your tricep muscles.  It’s called the TRX Tricep Extension.  I should warn you though that your triceps could be quite sore the next day and you may have trouble washing your hair!

If you don’t have a TRX Suspension Trainer (I highly recommend getting one) you can also do this exercise on a table at home.  For a demo of that, check out this video:  How To: Triceps Extensions Using a Table

Let’s take a look at the key performance points of the TRX Tricep Extension.

  • attach your TRX to a door at home, a tree outside, or a soccer net at a park like you see in the video
  • depending on your fitness level, bring your feet close to the anchor point to make this exercise more challenging or keep your feet further away from the anchor point to make it easier
  • keep your hands and elbows close together and raise your arms up until your upper arms are parallel or slightly above parallel to the ground
  • shift your body weight through your arms and in to the handles of the straps so that there is constant tension throughout the exercise
  • bend at the elbows and let your body fall forward in a controlled manner until your hands are back and above your head
  • keeping your elbows close together, push out through the palms of your hands and raise your body back up until your arms are fully extended
  • squeeze the tricep muscles when your arms are fully extended and then repeat the movement for your desired amount of reps or time
  • maintain tight flexed abs throughout the exercise

So there you have the TRX Tricep Extension!  You may have trouble washing your hair after but it will be worth it.

Let me know how you do with this one in the comments below or if you have any questions.

See you next week with another new exercise!

TRX Mountain Climber

Hey there, it’s time for a new Home Exercise of the Week!  This week I have a TRX suspension trainer exercise for you to try called the TRX Mountain Climber.

The TRX Mountain Climber is a great ab exercise that primarily works your abdominals and to a lesser degree, your hip flexors and quadriceps.  You will also be working your shoulders and triceps as they help to stabilize and hold you up throughout the movement.  If you do this exercise at a quick pace you will get a cardio workout as well.

If you don’t have a suspension trainer then I highly recommend getting one.  They are very handy to have as you can use it anywhere.  You can hook it on to a door in your home or attach it to a tree in a park.  As you can see in the video, I attached mine to a soccer net.  You can still do mountain climbers effectively though if you don’t have a suspension trainer.  The TRX just makes it a bit more fun and challenging!

Here are the key performance points for the TRX Mountain Climber.

  • hang the TRX straps so they are about 6 inches off the floor
  • place your feet in the stirrups so the tops of your feet are facing the floor
  • place your hands on the floor in line with your chest and take your knees off the floor so that you are now in a full suspended plank position and in a straight line
  • engage your abs, keep your body straight, and don’t let your hips sag down
  • drive your right knee forward towards your chest while squeezing your abs
  • as you bring your right knee back out, drive your left knee forward towards your chest
  • alternate back and forth for the desired amount of reps or time

So there you have the TRX Mountain Climber.  You might think I’m strange for saying this but this is one of my favourite TRX exercises and I find it a lot of fun even though it’s kicking my butt! 

Give this ab exercise a shot and let me know how you do in the comments below or if you find this as fun as I do! 😉

 See you next week with another new exercise.

TRX Pistol Squat

Hello again, it’s time for a new Home Exercise of the Week.  The exercise this week is a very challenging one that is done with a TRX suspension trainer.  It’s called the TRX Pistol Squat.  

The TRX in this exercise is mainly used to help maintain balance throughout the movement so if you don’t have one you can try doing the exercise without it, although it is much more difficult.  In this case I recommend standing close to something you can hold on to for support and balance like a squat rack or even a chair.  However, please do so with caution.

Let’s look at the muscles worked, benefits, and how to do the TRX Pistol Squat properly.

The TRX Pistol Squat is going to target your quadriceps, core muscles, glutes, and ankle stabilizers. 

By doing this exercise you’re going to:

  • improve your balance and coordination
  • build more unilateral strength – the strength of one limb versus the other (by doing unilateral movements you will help to correct any imbalances that may have occurred from doing regular squats)
  • have greater joint integrity and movement
  • enhance muscular activation

Here are the key points to doing the TRX Pistol Squat correctly:

  • grab the TRX handles and stand far enough back from the anchor point until your arms are almost fully extended
  • raise one foot off the ground and extend in front of you
  • firmly plant your other foot on the ground and place your body weight on to your heel
  • squat down while continuing to put your weight on to the heel
  • keep your back straight and push your hips back while squatting (like you’re going to sit down on to a chair)
  • keep your knee from extending past your toes as you squat down
  • lower your body until your butt almost touches the ground
  • from this bottom position push through your heel to raise yourself back up to the starting position
  • as you push up make sure to keep your knee and foot aligned and facing forward
  • use the TRX to help keep you aligned, balanced, and as a tool to help pull yourself back up as needed 

So there you have the TRX Pistol Squat.  It’s a very hard exercise but the benefits are great.

Give it a try and let me know how you do in the comments below.

See you next week with another new exercise!