The TRX is an incredible tool for developing core and joint stability. If you find your balance and stability need improvement, or if you simply wish to recruit as many muscles as possible into your exercises, I highly recommend grabbing this tool.
These exercises focus on strengthening the muscles that stabilize and protect your shoulders while working your core and strengthening your shoulders, chest and upper back. This will absolutely challenge and stress your shoulder joints if you aren't mindful of the resistance you're creating with the angle of your body. Whether you're facing toward or away from the TRX, if you walk toward the anchor point, you will increase the resistance. In short: too easy? walk your feet closer to the anchor point. Too hard? Walk your feet away from it.
Here's the drill:
- Alternate between 1 "Alligator" Shoulder Raise & 1 Reverse Fly
- Alternate between 1 Roll Out & 1 Chest Fly
- For each combo, alternate until you've performed each exercise 10x.
- Alternate between each combo until you've completed 2-4 sets of each.
FORM:
***For every exercise below: focus on lat engagement. Shoulders actively pulling downward to lengthen neck and lock shoulder joints in place.***
[Alligator Shoulder Raise]
- Lean back off of the TRX, arms straight, top hand palm down, bottom hand palm up.
- Keeping arms straight & elbows soft, pull top hand toward ceiling & bottom hand toward floor with equal force.
- Pull until arms are nearly aligned parallel to your body.
- Make sure the straps are pulled tight - if you're standing upright and the straps have slacked off... well, I'll just say it's not really the straps that are slacking ;-)
- As you lower your body back & bring your hands back toward one another, do so with control - don't let your body fall back just because you know the strap will catch you!
[Reverse Fly]
- Pinch your shoulder blades together before your arms start to open side.
- Arms are straight & elbows soft. If you need to bend your elbows, take a step back until you can do it with your arms straight.
- Pull until you're arms are open wide & you're making a T shape with your body.
- Same deal as above: when your arms are as wide as they're going to get, make sure the strap is pulled tight. And when you lower your body back, do it with control.
[Roll Out]
- Begin standing on your toes and with your fists directly in front of your shoulders. Palms face the floor.
- Keep your arms straight & elbows soft as you raise your hands up overhead and lean forward.
- Squeeze your core tight and avoid letting your lower back arch - squeeze your butt so that it doesn't happen!
- Pull your shoulders down as you push your hands down toward the floor to return back to your starting position.
[Chest Fly]
- Begin standing on your toes and with your fists directly in front of your shoulders. Palms face each other.
- Keep your arms straight & elbows soft as you open your hands and lean forward to a T shape.
- Squeeze your core tight and avoid letting your lower back arch - squeeze your butt so that it doesn't happen!
- Pull your shoulders down & squeeze your chest tight as you push yourself back upright & bring your hands back toward each other.
You'll feel your core more than you anticipate! Tell me how your shoulders feel after trying this one on IG/FB/TW @cassiebstrong!
B Strong,
Cassie B.