TRX برنامه TRX تمرینی

TRX
Program Template
Trainer: Ithaca College Personal Training
Introduction
No Introduction has been specified
Warm Up
Cardio Program
Activity Intensity Duration Comments
Summary of the program
Activity Type Sets Reps Duration Tempo Intensity Rest
TRX Atomic Press Exercise
TRX Hamstring Curl Exercise
TRX Sprinters Start Exercise
TRX Suspended Leg Extension Exercise
TRX Suspended Lunge Exercise
TRX Body Saw/Pike Combo Exercise
TRX High Rotation Exercise
TRX Suspended Pendulum Exercise
TRX Chest Press Exercise
TRX Suspended Incline Press Exercise
TRX 45 Degree Row Exercise
TRX Back Extension Exercise
TRX “Y” Deltoid Raise Exercise
TRX High Bicep Curl Exercise
TRX 1/2 Kneeling Lat Stretch Flexibility
TRX Anterior Chain Stretch Flexibility
TRX Lateral Chain Stretch Flexibility
TRX Posterior Chain Stretch Flexibility
TRX Posterior Contralateral Chain Stretch Flexibility
TRX Kneeling Upper Back Stretch Flexibility
TRX Anterior Contralateral Chain Stretch Flexibility
TRX Anterior Contralateral Chain Stretch Flexibility
Cool Down
TRX Atomic Press
Reps: Sets: Intensity:
Tempo: Rest: Duration:
Preparation
- Adjust TRX system so that it is 12" above ground.
- Body is prone with head positioned closest to TRX System.
- Both feet are placed toes-first, deeply into foot cradles.
- Assume a "pushup position" where tailbone is the highest point.
- Do not allow hips to sag toward floor.
Movement:
- Perform a Suspended Pushup.
- Keep core engaged and do not allow hips to sag.
- At top of pushup, drive the hips high in the air and pull knees in to chest in a reverse crunch motion.

TRX Hamstring Curl
Preparation
- Position TRX system so that it is 12" above ground.
- Begin on back with both heels placed in foot cradles.
- Press hips up off ground.
- Keep feet flexed toward shins and maintain body alignment.
- Keep upper body relaxed and arms alongside body on floor
Movement:
- Elevate hips and pull heels in toward glutes in hamstring curl motion.
- Return to start position.
- Perform strong, controlled repetitions
TRX Sprinters Start
Preparation
- Adjust system so that it is fully extended.
- Stand facing away from TRX System with neutral grip on handles.
- Arms bent at elbows with hands tucked in close to body.
- Lean steeply forward so that body angle is approximately 45 degrees.
- Push body weight into handles and lift one foot slightly above ground beside other
Movement:
- Engage core and lower body down into lunge position while pressing free leg back into a sprinter''s
starting position.
- Lower only to a 90 degree angle at forward knee.
- Toe on back leg should just tap ground at very back of movement.
- No force should be generated from back leg.
- Drive forward into movement much like a sprinter out of starting blocks.
- Ensure hips stay aligned behind shoulders throughout movement.
TRX Suspended Leg Extension
Preparation
- Position TRX 12" above ground in single handle mode.
- From hands and knees, suspend a single foot in the foot cradle and dosiflex this ankle.
- This knee rests on the ground while the free leg is extended out behind the participant.
Movement:
- Without allowing any movement forward or back, press down on the suspended foot.
- This force extends the knee and drives the hips up in a pike position.
- The free leg stays extended behind throughout the exercise.
TRX Suspended Lunge
Preparation
- Adjust system so that lowest point is 12” from ground.
- Convert system into single handle mode.
- Position body about 3 feet in front of TRX
Movement:
- Engage core and lower into lunge position while pressing suspended leg back.
- Ensure knee of weight-bearing leg does not go beyond toe during this phase of movement.
- Ankle knee and hip of weight-bearing leg should stay in alignment throughout exercise.
- Avoid an excessive forward lean during movement by keeping shoulders over hips

TRX Body Saw/Pike Combo
Preparation
- Position TRX system so foot cradles are 8" off ground.
- Body is in a prone position in front of system.
- Both feet are placed toes-first, deeply into foot cradles.
- Elevate hips into a "plank position."
- Upper body is supported by forearms or by hands in a "push up position" where tailbone is the highest
point.
Movement:
- Engage firmly through the core.
- Keep alignment unchanged and slowly rock body back as though body was "sawing wood."
- During the forward motion, drive ahead lifting the tailbone and keeping legs straight in a pike motion.
TRX High Rotation
Preparation
- Configure TRX system handles to single-handle mode and fully extend it.
- Stand facing system holding handle with both hands in neutral position. Arms are extended at chest
height.
- Feet are positioned shoulder width apart with toes pointed toward system.
- Lean back against system and distribute weight evenly through feet.
- Entire body is held in alignment
Movement:
- Engage core and rotate torso with extended arms as one unit to one side.
- Concentric phase of movement should terminate with torso facing to side with arms extended at head
height.
- Return slowly to start position.
- Ensure that emphasis of movement is targeted at torso, not arms.
TRX Suspended Pendulum
Preparation
- Adjust TRX system so foot loops are 8” from ground.
- Assume a prone position and suspend both feet in system.
- Assume a "pushup position" where tailbone is the highest point of body.
- Weight can be supported on elbows instead of hands if necessary.
- Engage core and hold body position.
Movement:
- Stabilize upper body and sway lower body right and left in rhythm.
- Build to amplitude that is challenging without compromising alignment.
- Never let hips sag toward floor.
- Always keep a slight "V" body position with the tailbone as the highest point.

TRX Chest Press
Preparation
- Adjust TRX system to fully extended position.
- Stand facing away from TRX System with pronated grip on handles.
- Extend arms out in front of body at chest height & slightly wider than shoulders.
- Lean forward putting weight onto system.
- Keep entire body aligned. (lift, abduct, or extend one leg off ground in advanced progressions)
Movement:
- Keep hands anchored in position and lower chest toward hands, (similar to pushup).
- Focus on alignment and control.
- Do not exceed a depth where handles are even with chest
TRX Suspended Incline Press
Preparation
- Adjust TRX system to fully extended position.
- Body is prone with head positioned closest to TRX System.
- Both feet are placed toes-first, deeply into foot cradles that are 6” to 12" above ground.
- Assume a "pushup position" where tailbone is the highest point.
- Walk hands out so feet swing up in an arc with system in a challenging incline or “hand-stand” position.
Do not allow hips to sag toward floor.
Movement:
- Lower head slowly toward ground.
- Stop movement just before head touches ground.
- Press body back up to extended arms position.
- Keep core engaged and do not allow hips to sag.
- At end of set hand walk in under control and slowly lower body to start position.
- Be sure to leave enough energy to achieve this process.
TRX 45 Degree Row
Preparation
- Position TRX system so that it is fully retracted.
- Stand facing TRX System with 45 degree grip on handles (half way between pronated and neutral).
- Extend arms out in front of body at chest height.
- Lean back and allow upper back to round forward slightly.
- Keep entire body aligned.
Movement:
- Begin motion by “squeezing” shoulder blades together.
- Pull chest to handles by drawing elbows to out to side so 45 degree angle exists at shoulder. Pause at
top of movement.
- Keep body aligned throughout motion and wrists in neutral position.
- Do not throw hips upward to assist exercise.
- Lower slowly to "start" position.

TRX Back Extension
Preparation
- Position TRX system so that it is fully extended.
- Stand facing system with pronated grip on handles.
- Extend arms overhead keeping them shoulder-width apart.
- Lean back and find appropriate working angle.
- Distribute weight onto heels and make sure entire body is aligned.
Movement:
- Transfer more body weight to heels and allow tailbone to drop back and toward floor.
- Keep arms next to ears and bend at hips to 90 degrees.
- This motion transfers most weight to hands.
- Press hips back to start position in perfect alignment by engaging back extensors.
TRX “Y” Deltoid Raise
Preparation
- Adjust TRX system to fully lengthened position.
- Face system and grasp handles with both hands using a 45 degree grip.
- Lean back and walk feet toward system until desired resistance is felt.
- Distribute weight onto heels.
- Arms are extended in front of body at shoulder height.
- Engage core and hold body alignment.
Movement:
- Raise extended arms without bending elbows until arms create a "Y" overhead.
- Maintain constant tension on TRX and avoid leading movement with hips.
- At shallower angles you may find it difficult to keep tension on TRX.
- Configure feet in a “t” position allows for a transition of weight from back to front foot and should solve
this problem.
- Lower body back to start position in a slow controlled eccentric motion.
- Keep body aligned throughout exercise.
TRX High Bicep Curl
Preparation
- Stand facing TRX System with neutral grip on handles.
- Lean back on to system and find appropriate working angle.
- Arms are extended out in front of body and held parallel at shoulder height.
- Distribute weight onto heels.
- Core is engaged and entire body is held in alignment.
- Retract scapula engaging trapezius and rhomboids holding strong posture.
Movement:
- Stabilize upper arms.
- Engage biceps and flex elbows pulling body in toward handles.
- At top of movement, TRX handles should be in line with forehead.
- Do not move upper arms and hold body alignment throughout entire movement.
- Lower slowly to start position.

TRX 1/2 Kneeling Lat Stretch
Preparation
- Adjust TRX so that foot loop is 12” from ground and in “single handle mode.”
- Assume a half kneeling stance facing sideways to TRX.
- Leg closest to system is positioned forward.
- Grasp handle with outside hand with arm held straight overhead, aligned with ear.
Movement:
- Hold TRX overhead and let shoulder and hips fall away from system.
- An “opening” stretch should be felt from shoulder to hip of the far side of body.
TRX Anterior Chain Stretch
Preparation
- Configure TRX System into “single handle mode” with foot loop 6” to 12” from ground.
- Face away from system and assume a ½ kneeling posture (use a mat to soften surface for knee).
- Suspend foot of trail leg in TRX. Assume tall posture with lead leg hand on knee.
- A foam roller or broom stick can be used to aid in balance.
Movement:
- Shift hips forward while reaching hand high over head.
- Engage glutes to intensify stretch through quadriceps and hip flexors.
- A stretch should be felt to run from the ankle, up quadriceps and hip flexors into abdominals and ending
in pectorals on suspended leg side.
- If stretch is felt too predominantly in quadriceps, adjust system so that it is closer to ground.
TRX Lateral Chain Stretch
Preparation
- Configure TRX System into “single handle mode”.
- Grasp handle with both hands, high overhead.
- Cross inside foot over outside.
- Ensure inside leg bears most of the weight of the posture, not the shoulder.
Movement:
- Drop hip away from system creating letter “C” with body.
- Feel for the stretch to run up lateral chain into IT band and TFL.
- Stretch continues across hip to QLs and obliques terminating at latissimus dors.
- Do not arch back.
- If undue stress is felt in shoulder, adjust foot position so inside foot bears more weight.
TRX Posterior Chain Stretch
Preparation
- Configure TRX System into “single handle mode” and adjust so that it is 6” to 12” from ground.
- Suspend one heel in system with a 45 degree bend at knee.
- Start posture is erect with shoulders back and head held high.
Movement:
- Dorsiflex foot and grasp toes of bent suspended leg with hand.
- Let head fall forward, rounding shoulders and back until a stretch is felt throughout erector spinae and
neck.
- Slowly extend suspended leg until stretch includes hamstrings and calves.
- Keep position where stretch is felt equally around posterior chain.

TRX Posterior Contralateral Chain Stretch
Preparation
- Configure TRX System into “single handle mode” with foot loop 12” from ground.
- Bend knee and position it under body.
- Aligned toward the TRX.
- Suspend opposite hand of lead leg, palm up, in foot loop.
- Position other hand on ground beside knee of lead leg.
Movement:
- Use ground hand to help push weight onto lead leg so hips are square to front.
- Twist shoulder toward ground and reach with suspended hand until a stretch is felt in lat.
- Emphasize both components of the posture equally.
TRX Kneeling Upper Back Stretch
Preparation
- Configure TRX into single handle mode.
- Adjust system so foot cradle is 12” to 18” from ground.
- Position body on hands and knees, sideways to system.
- Reach arm under body and behind near arm to suspend hand in foot cradle.
- Keep other hand on ground nearest system for balance and support.
- Shift hips back, sitting on heels to keep hips stable during stretch.
Movement:
- Turn shoulders and rotate through torso, reaching suspended hand as far away as possible.
- Turn head to look along extended arm.
- Stretch should be felt across upper back and between shoulder blades.
TRX Anterior Contralateral Chain Stretch
Preparation
- Configure TRX to fully extended and single handle mode.
- Move forward until a slight stretch can be felt in pectorals of trailing arm.
- Drop opposite knee to ground to assume a ½ kneeling posture (use a mat to soften surface for knee).
- Lead leg should have an open angle at knee.
- Trail leg should have an open angle at knee with toe pointed.
Movement:
- Shift weight forward to open up at hip and increase stretch at shoulder.
- Twist body to look back toward suspended hand and trail leg, driving free arm in that direction.
- This twisting motion should join the quad
- hip flexor stretch to opposite side chest through the abdominals.
- If stretch is not felt, re-position body further forward

TRX Anterior Contralateral Chain Stretch
Preparation
- Configure TRX to fully extended and single handle mode.
- Move forward until a slight stretch can be felt in pectorals of trailing arm.
- Drop opposite knee to ground to assume a ½ kneeling posture (use a mat to soften surface for knee).
- Lead leg should have an open angle at knee.
- Trail leg should have an open angle at knee with toe pointed.
Movement:
- Shift weight forward to open up at hip and increase stretch at shoulder.
- Twist body to look back toward suspended hand and trail leg, driving free arm in that direction.
- This twisting motion should join the quad
- hip flexor stretch to opposite side chest through the abdominals.
- If stretch is not felt, re-position body further forward

TRX برنامه TRX تمرینی

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