Last week session at Master Bootcamp was loaded with TRX training. TRX stands for (T)otal (R)esistance e(X)ercise; you rely on two things which are suspension trainer and your own body weight. Visually, this exercise seems like a piece of cake. Of course, you can't always believe what you see!
The TRX is combined with some other exercises which you can see in the following pictures. The session is separated into 4 Sets, with each set bearing three to four types of exercises. Each type of exercise is performed for 45 seconds, with only 15 seconds rest before moving to the next one. All participants are separated into two groups (Group A & B) who perform different exercises in each set (i.e. after Group A complete the TRX in Set 1, they continue with the exercises that Group B complete, and vice versa).
The session always starts with 5 to 8 minutes warming-up exercises which include a jog around the basketball court, jumping jack, as well as mild stretching.
Equipments: TRX suspension trainer, riffles, hurdles, mats. hassle
SET 1
Group A
- TRX Squat Row / 45 seconds
This TRX move focuses on your hamstring. Picture 1 (the participant in black) shows the starting position. Picture 2 is the squat position. Throughout the exercise, make sure that you don’t loosen up the suspension.
- TRX W Delt's Fly / 45 seconds
This TRX exercise focuses on your shoulders. The picture shows the standby position then continue by letting your body fall to the back until both hands are in front of your chest while holding on strong to the suspension, and then back to the ‘W’ stature like the participants show in the picture.
Group B
- Partner Rifle Crunch / 45 seconds
Each pair performs sit ups in synch, and hand-over the rifle simultaneously to each other when they get to the sitting position. Exhale when you raise your body up, and inhale when your lay your body down. In the picture on of the participants is only doing it alone accompanied by our instructor.
- Grasshopper / 45 seconds (no picture)
This is another core exercise where you get to the plank position (see next paragraphs for a visualize on plank position); then simultaneously move your right and left knees to the front next to your elbows (right knee next to the right elbow and left knee next to the left elbow). While on plank, always remember to squeeze your abs and avoid a dead-lock on your elbow. The faster your move your knees, the more impact you give to your core. Exhale when you move your knees, and inhale when you return to plank position.
(to be continued....)
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