Total Resistance Training (TRX) Rows are a fun way to work the upper back muscles including Rhomboids, Traps, Lats and Biceps.
* Choose your resistance by moving forward or backward toward your anchor point.
* Always keep tension in the straps
* Keep core tight and body stiff
* Choose between a low row or a high row (note hand and elbow position)
In this Video, we show you how to do a wide grip lat pulldown targeting the Latissimus Dorsi and Bicep muscles.
* Keep chest up
* Pull elbows down and back
With your feet shoulder-width apart and toes forward, hinge at the hips by shooting the pelvis and glutes back while keeping a slight bend in the knees. Maintain a flat back and neutral head position throughout the move.
* Do not shrug the shoulders
* Keep back flat and core tight
* Track knees behind the toes
Grasp the bar with a narrow grip positioned on the inside of the knees. Choose a wide stance with toes pointing outward and knees tracking in the same direction as the toes. Squat and hinge at the hips simultaneously, keeping the chest up and core tight.
* Wide stance, toes, and knees pointing outward
* Squat and hinge at the hips to perform a sumo squat
* Chest up, core tight
The fundamental movement here is the hinge (push glutes back, keep weight in heels, knees stay over ankles and torso lowers to become parallel with the ground). This could be compared to a Romanian dead lift or stiff leg dead lift. The primary difference here is where the weight is located. Since the barbell is resting on top of the upper trap muscles, we are required to maintain a much stronger core than if the weight were to be hanging from our arms as in a dead lift.
The lunge is one of 7 fundamental movements of exercise. Perfecting lunge form without weight should be one of the first objectives of any health seeker. To perform a lunge, you take a wide step forward with one leg, pause in this split stance, lower the back knee to the ground directly below the head and the front knee bends to 90 degrees directly above the ankle. An alternating forward lunge is usually performed with weight in the hands (we used dumbbells, but you could also use a barbell over the back or a weight plate in your hands). Step forward into a right leg lunge, spring back to a standing position, then step forward into your left leg lunge and repeat for the given amount of repetitions.
This is a hinge movement!! Start the swing with a hinge at the hips, keeping the back neutral and knees bent. Swing the kettlebell through the knees, squeezing the glutes push the bell forward in a thrusting motion.
* Hinge at the hips, keeping back flat
* Keep kettlebell swinging through the legs but not lower than the knees
* Thrust the hips to propel the bell forward
Lying on your back, bend the knees and pull both feet in as close to the glutes as possible. Squeeze the glutes simultaneously to begin the lift of the hips. Lift as high as you can, pause for 3 seconds at the top and then return to the floor and start again.
Place the bar behind the head on the trapezius muscles. Step to the side and lean on to that leg, keeping the other leg straight. Push off the loaded leg back to the starting position.
* Keep toes pointed forward
* Track knees behind toes
* Keep the unloaded leg straight
Complete 7 repetitions from the bottom of the lift half way up, then complete 7 repetitions from the top of the movement halfway down. Finally, complete 7 repetitions with the full bicep curl range (from bottom to top).
* 7 reps in each range
* Keep elbows tucked into the sides
* Do not swing or bounce
