Here are some additional thoughts on my continued use of the TRX.

Some of the benefits that exercisers and trainers talk about when they use the TRX Suspension System include:

- easy to set up anywhere
- includes core strength in majority of exercises
- easy to use for functional exercises

All of those things are a great reason to incorporate the system into your routine, but one reason that I have grown to really like the piece of equipment is that it allows me to superset a group of exercises without wasting time switching machines for changing dumbbells.

The two superset groups that I have been using a lot with some of my clients and in my own use are:

1.  Chest Press –> Tricep Extension
2.  Row –> High Arm Bicep Curl

To bracket these two supersets I add a set of squats and steps-ups to get a full circuit.  For Example:

a.  squats with dumbbells, 10x
b.  chest press to tricep extension, 10x each exercise
c.  row to high arm bicep curl, 10x each exercise
d.  step-ups on plyo step, 10x on each foot

Rest 30 seconds and repeat full circuit.

I think that my clients are liking the circuit because it keeps them moving and creates little “dead time” (unless they want more dead time!).  I have to admit that the tricep extension can be a pretty tough exercise when you are starting to fatigue!

Here are two videos that Nikki and I took on Saturday to demonstrate the two superset examples:

In our book, Strength Training for Runners, Nikki and I included the single leg squat.  It is an exercise that I like to add into a runners program for several reasons:

1.  It requires you to use a single leg to produce force; this translates well into running which requites this movement to be repeated 1000’s of times.

2.  It helps develop stability in the hips and knees.  One of the premises that we have discussed in our book is that when a runner begins running more miles and increasing the intensity of their runs, if they have poor stability (primarily hip abduction and external rotation strength) they will be more prone to injury.  The research we share in the book supports this theory.

The NASM training that Nikki and I attended back in June also used the single let squat as an assessment for specific movement patterns, muscle imbalances and range of motion (just another use that a trainer may have for this exercise).

As I continue to build the list of exercises that I do on the TRX Suspension Trainer, I have found the single leg squat to be one that I find very effective.  I like how the TRX allows the non-power leg to follow a more natural “running” motion.  It allows this motion, but it doesn’t interfer with the stability aspect of the exercise – the exercise still requires a person to maintain good stability through the entire motion of the downward and upward phase of the movement.  By adding pauses at the bottom and top of the movement, you can add aditional stability challenges. 

Here’s a picture from the Fitness Anywhere site that displays this exercise at the bottom of the exercise movement:

 Hope you are staying injury free!