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Core Combos Using the TRX Suspension Trainer and Ultimate Sandbags

Provided by American Council on Exercise

Intrinsic strength is required to perform quality movement, and the TRX Suspension Trainer and the DVRT Ultimate Sandbag (USB) are perfect to begin building strength from the inside out. Here are some great combinations for the core that utilize these two pieces of equipment. These exercises, some of which are quite advanced, challenge all planes of motion. Practice, train, earn the right to progress the movements and add on until the complete combo is mastered. And remember that quality, not quantity, is your goal.

TRX Plank Series

This combo features the plank, body saw, pike, crow and oblique hold, pressing around and back to plank. Break this up into individual TRX exercises—start with two, then three and so on as you gain strength. Try to move slowly through the combo to provide a greater strength and stability challenge.

Adjust the straps to mid-calf. Put your toes in and lay on your belly, facing away from the anchor point. With your wrists under shoulders, press up to plank (assume a forearm plank if a full plank is too challenging). Keep your shoulders engaged and don’t allow the hips or neck to sag as you press away from your hands. Begin to pull yourself back to the starting position and press your hips high and your keep your legs straight. Keep your hips pressing toward the sky as you bring the knees in to touch your elbows or triceps. Slowly bring one leg to meet the other, rotating at mid-back, and bring both knees to the elbow. Connect both knees, pressing your thighs together; with control, move your legs back to plank starting position. Repeat on the other side.

TRX Side Plank Series

Adjust the straps to mid-calf. Place your left foot in the strap and your right leg in front of the left in the same position as if it were in another strap. With your left elbow under the shoulder, press up into a side plank with your forearm, engaging the shoulder complex. Keep your shoulder engaged as you press against the ground to lift the hips; reach your right arm under your torso. As you reach, continue to try and get more height through hips, keeping your back extended and your neck long. Slowly move back to side plank and hold. While maintaining a strong, stable side plank, move the right leg to 90 degrees in front, keeping the leg straight. Hold and return to side plank. Repeat on the other side.

USB Triangle Pose With Reach

Stand with your legs wider than hip-distance apart and hold the USB Core Bag from the single handle or suitcase handle. Press the bag overhead with your left arm, keeping your shoulders down and engaged. Internally rotate your left foot slightly and externally rotate your right foot; face toward the side wall. With a strong arm, keep the USB overhead and your eyes on the USB as you begin to drive the left hip toward the left, reaching toward the opposite direction with right arm; keep the torso long and extended. Reach the right arm toward the floor, but only to the point where you can keep your torso extended. Hold this position for several breaths. Next, reach the right arm toward the wall and hold. Press strongly into the floor and raise to standing; adding a single-arm press at the top. Repeat on the other side.  

USB Half-kneeling Halo With Press Out

Place a pad or mat under your knees if you are exercising on a hard surface. Flex your toes and press them into the floor; engage your hips and keep your torso tall. Hold the USB Core Bag around the center, hands in front of your sternum. Lift the right elbow and bring the USB to the left side of your head; move the USB around the head, from the left side to the back, to the right side and back to the front. Don’t allow your head or torso to shift. Complete the circle and then press the USB straight out, being careful not to shift your body weight. Repeat halo sequence with press out and repeat on the other side.

AUTHOR

Elizabeth Andrews

Contributor

Elizabeth Andrews has been a group fitness instructor and coach for 35 years, teaching and developing exciting classes and programming, from the southeast, where she was born and raised, to the Pacific NorthWest where she now resides. Elizabeth is an educator for some of the best companies in the movement arena, BOSU, TRX and DVRT Ultimate Sandbag, as well as using her gifts as a motivational speaker for companies such as Amazon and the YMCA. Between teaching and coaching, Elizabeth writes as a contributor for ACE. 

A seasoned fitness presenter, Elizabeth has presented at numerous industry events including, IDEA World, IDEA West, TRX Summits, DCAC, Western States Chiropractic College, and for the YMCA Summits. Her diverse experience working and teaching in the rehab field, general fitness, strength and conditioning, as well as yoga, provide a broad perspective and knowledge in movement. Her most recent accomplishment is being a part of the Amazon Halo team that was recently announced.

Elizabeth holds many specialty certifications, including ACSM, ACE, Animal Flow, FMS, FRC, DVFT, EBFA and has 200 hour Yoga Alliance. She is currently working towards her 300 hour with Noah Maze. You can find Elizabeth on IG @elizabeth.s.andrews.