Training with a suspension system, like TRX, is great for providing extra stability and core challenge. Its ropes, straps, hoops, and handles provide resistance that takes almost any exercise to the next level. Whether you’re looking for a full body workout or exercises that challenge your abs, the TRX will guide you to strength. But have you ever considered using the TRX on stage day in particular?
This TRX leg workout, designed by Yusuf Jeffers, NASM Certified Personal Trainer and USATF Certified Running Coach, tests your balance, power, and coordination. And it will definitely provide a new challenge for your unilateral leg work.
The benefits of a TRX leg workout for cyclists
Training with a TRX can be simple yet challenging, even on leg day. It’s simple because you can perform the moves you do in your typical leg workout (think lunges and squats), but the TRX also tests your muscles in new ways.
“Suspension training increases the difficulty of exercises by introducing an element of instability that requires a much greater commitment than normal. This helps improve balance, coordination, and power,” says Jeffers. The runner’s world. This means that a TRX will force you to channel your core strength to maintain balance, especially when doing single leg exercises like those listed in this workout.
Plus, practicing this TRX leg workout will help you on the road, as the movements not only mimic the actions you do while riding a bike, but also challenge you to increase your range of motion and gaining unilateral strength that compensates for imbalances, says Jeffers.
Keep in mind: you control resistance with a TRX. This means you can adjust the angle of your body to create less or more resistance, depending on your strength goals. In general, says Jeffers, the further your body is from the anchor point above you, the less resistance there is; the closer your feet are to the anchor point above, the more resistance you will feel.
How to use this list: Perform the exercises in the order listed below for 30 to 60 seconds each, with little or no rest between each move. Practice unilateral exercises for 30 to 60 seconds on each side. Do 2 to 4 sets, resting 2 to 3 minutes between each set. You will need a TRX for this workout. Jeffers demonstrates each exercise in the video above so you can learn proper form.
1. Reverse Lunge
Why it works: This exercise is great for cyclists as it will require you to engage your core to maintain balance. Plus, says Jeffers, the movement closely mimics the form of cycling.
How to do: Start by standing in front of the TRX, facing it, with your left foot planted on the ground and your right foot placed in the handle of the TRX. Bend the left knee at a 90 degree angle. While keeping the right knee bent, extend the right leg behind you. The left thigh should be parallel to the floor and the right knee just above the floor. Push through the left heel and bring the right knee forward. Repeat.
Trainer Tip: Maintain a straight posture with your upper body as you reduce tension and return it into the TRX.
2. Side lunge
Why it works: Jeffer says this exercise is great for improving knee and hip stability because it focuses on strengthening the adductors, abductors, and quadriceps.
How to do: Stand with the left side of the TRX, left heel firmly planted on the ground, right foot in the handle of the TRX, toes pointing forward and arms by your sides. Bend the left knee while sending the hips down and back. Keep the right leg straight and the chest up while clasping the hands in front of the chest. Push off on the left foot to get up. Repeat for repetitions. Then switch sides.
Trainer Tip: Always maintain tension on the straps when performing this movement.
3. Pistol Squat
Why it works: Not only will this move improve the range of motion in your single-leg squat, but it will also strengthen the quads, glutes, and stabilizer leg hamstrings, says Jeffers.
How to do: Holding a TRX handle in each hand, face the anchor point so that there is resistance in the straps. Place feet hip-width apart, toes pointing forward, and chest high. Extend the right leg several centimeters off the ground, the foot flexed. Extend both arms out in front of you, hug your trunk, and look straight ahead. Bend the left knee while sending the hips down and back and slowly lower the body towards the floor, as you would in a normal squat. The right leg and arms should remain extended and lifted the entire time. At the bottom of the movement, push off the left foot to slowly reverse the movement and stand back up. Repeat.
Trainer Tip: Use a shorter length on the TRX straps and try to use more of your legs than your upper body to overcome gravity and body weight resistance.
4. Squat Jump
Why it works: Strengthen the muscles and tendons surrounding lower body joints, including the hips, knees and ankles, Jeffers says.
How to do: Holding a TRX handle in each hand, face the anchor point so that there is resistance in the straps. Place feet shoulder-width apart, toes slightly pointed, and chest high. Send the hips back and down, bending the knees to descend as far as possible with the chest lifted. Press the feet to explode while jumping vertically in the air. Land softly and immediately return the hips down into a squat. Repeat.
Trainer Tip: Focus on a soft landing to maintain control.
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