3 RED HOT TRX SUPERSETS

The TRX Suspension Trainer was created by a US Navy Seal and is a favourite in-house training tool here at SCI-MX — an instant way to stimulate any muscle with an extra element of intensity. One reason to love suspension training is that every move’s a core move, helping you look better, perform stronger and prevent injury during sport and weights. Try these 6 classic TRX exercise in a super set format…….

SUPER SET 1: AB SUPER SET

A: TRX SUSPENDED CRUNCH

Set the TRX from a ceiling/high fixing and position yourself on all-fours with feet in the straps. Lift your legs off the floor and extend them behind you; smoothly draw your knees towards your chest to perform the crunch; at the top of the movement squeeze and contract the abs hard, breathing out fully to maximise the stimulus. Repeat for reps.

B: TRX AB PIKE

Use the same set-up but this time keep your legs straight and perform a pike movement by moving your feet towards your head; let your glutes naturally rise upwards as high as they go, leading to a peak ab contraction. Smoothly lower your body back to the start position and repeat for reps.

SUPER SET 2: QUADS & HAMSTRING SUPER SETS

A: SINGLE LEG SQUATS

Set the TRX to a high fixing with a medium strap length; grab the handles in each hand with your elbows tucked below your shoulders so they touch your ribcage. Anchor your right leg by putting your weight on it, while placing your left heel on the ground for assistance. Now squat down and smoothly explode back up, keeping as much load as possible on the working leg (only use the other leg for stability/strength IF needed). You can perform alternate reps or sets for each leg.

trx-one-leg-squat-538

B: HAMSTRING & GLUTE RAISE

Quickly adjust the TRX length so that you can lie on your back and hook your ankles into the straps about 6-12 inches off the floor, with your body extended and arms by sides. Raise your legs off the floor ensuring a natural spine position and contracted glutes and abs: now draw your knees up towards your belly and slowly lower them back to the starting position. Don’t let your glutes/hamstrings rest by placing them on the floor between reps!

SUPER SET 3: CHEST & SHOULDER SUPER SETS

A: CLASSIC TRX CHEST PRESS

How to perform: Fix the TRX trainer to a high position and move yourself between the two handles, taking one in each hand. Lean forward so that your body is at an angle of around 30 degrees, with your hands positioned at the sides of your chest. Now perform a press by fully extending your arms until they meet at the mid-point of the body along their ‘natural curve’: squeeze them together hard to contract the pecs. Slowly move back to the starting position and repeat for reps.

B: SUSPENDED TRX ROW

Super-set the chest press and row to save time and get a research proven boost in metabolic rate [1].

How to perform: Using the chest press fixing, reverse the move by leaning back at a angle of around 30 degrees with arms fully extended; pull yourself up with a focus on contracting your lats and back muscles, contracting them hard at the top of the move. Slowly lower yourself back to the start position, repeating for reps.

Try 3 sets of these super sets for however many reps you can handle, keeping the form tight and tempo smooth; let us know if you feel it tomorrow!

 References

J Strength Cond Res. 2010. The metabolic costs of reciprocal supersets vs.

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