STRENGTH - TRX Incorp

CATEGORY: All levels

TRX - Core & Butt - 30 MINUTES

EQUIPMENT TRX, BALL, MAT & MINI BAND

Learning how to properly activate a muscle and connecting the brain and the body is extremely helpful in getting the results that you want.

After having my daughter, I basically got to start over with my training. I did close to nothing but teach while I was pregnant and lost A LOT of my muscle mass. When I was able to start training again, I focused most of my time on the activation. I was blessed with being able to REBUILD MY BUTT. As a trainer, I have said before that I cannot spot train, or make certain places lose fat, or choose what goes where during a weight loss journey. What I do know that I CAN DO - is to focus, tend to, and teach a muscle to work for you. When a muscle is working for you it is burning energy (I don't like saying calories cause that isn't the point), the more energy you require the more you increase your metabolism and VOLA you are toning visibly and getting stronger physically and mentally in the process.

1 - VERTEBRAE BRIDGE

Tucking the pelvis and articulating up and down the spine helps to

2 - SIDE LYING INNER THIGH LIFT

Jane Fonda knew what she was doing! These basic movements can really isolate the inner thighs. Move slowly and with control.

3 - PLANK SHOULDER TAPS

Using your core is

4 - HIP CIRCLES/GLUTE EXTENSION

Be very mindful of the movement and staying still through your trunk

1 - TRX KNEELING ROLL OUTS

Working your core and your lats. Any movement on the suspension trainer requires your core to stabilize. Each movement requires that you maintain a strong plank. Holding the integrity of your plank will benefit you in so many ways and promote healthy postural alignment.

2 - TRX REV PLANK WITH ABDUCTION

Hips, glutes, and core are working. Your core is not just your abs, it is all the stabilizing muscles in the trunk of your body.

3 - TRX OBLIQUE CRUNCH

If you want to tighten up your waistline throw some oblique movements into the mix. Please be overly aware of the integrity of your plank position as you switch from side to side. Hips stay high to prevent sagging in the lower back.

4 - MINI BAND ALTERNATING SQUAT

Another glute activating movement. Check-in with your squatting form by glancing down at the knees to make sure they are stacked over the ankles and not bowing in, collapsing in the arches of the feet. Spread your toes wide, and sit back into your heels.

5 - MINI BAND SINGLE LEG PLANK SWIMMER KICK

There are several muscles of your glutes. You want to work Maximus, medius, minimus. How you position your leg and the movement executed dictates which muscles are working. We tend to have certain muscles in our bodies that overcompensate when others are not doing their job. In activating and recruiting these muscles, try to isolate what is working and have intention with the movements to get the most out of your efforts.

6 - MINI BAND SHOULDER ROTATION

Everyone can benefit from working on their posture. Our day-to-day lives tend to reinforce the forward collapsing of the chest and rounding of the shoulders. Working the small muscles behind the scapula as well as the rhomboids. These can be done daily with fairly lightweight to bring yourself back upright!

REPEAT TWICE THROUGH FOR A 30 MINUTE WORKOUT OR COMBINE WITH ANOTHER VIDEO!