TRX Techniques to Assess & Improve Foundational Movements

Plank

Resist movement using core musculature Masses and spaces (James Dexter PT from UNM) Full body alignment High active tension in core Engage quads & glutes, pull shoulder girdle down & back then lift Hold plank for 7-10 seconds with brief rest (2-3 seconds) for multiple repetitions McGill Core resists extension (lateral flexion & rotation in side plank Supine application (Pull Through, Rows, hamstring curls, etc)

Squat

 Common Faults:
Maintain a stable core (plank) Substitute lumbar flexion/extension for hip flexion/extension and/or quad dominant movement

TRX Movements for the Squat

# 1 Exercise
TRX Squat Progression

Cue Points
Heels down, knees track over toes (no valgus collapse), Knees open during descent (hip external rotation in hips) Stable spine Shin angle and spine angle parallel Distribute weight evenly (no shifting) Lean back and get to ground comfortably Gorilla stomp to find foot and hip position, Hip Scrub Use TRX to pull into spinal extension and use core to stabilize Use TRX to pull into dorsiflexion Arms in biceps curl position and self spot to standing to triceps press

Notes
Motor pattern, mobility, stability

Bottom up - Squat

TRX Single Leg Squat Progression

Strength, motor pattern, mobility, stability

Overhead Squat Variation (scap drop, T-spine Extension, Hip Mob, etc)

Motor pattern, mobility, stability

Progress to OH squat from the bottom up

Once in good bottom position extend one arm up into OH squat position Extend other arm up Stand into OH squat

4a

Press Down Squat

Motor pattern, mobility, reflexive core activation

4b

Press Down Squat with Overhead Reach

Motor pattern, mobility, reflexive core activation

Push

Common fault: Lack of anterior core stability Masses & Spaces Plank Movement Prep: Standing rollout (activate anterior core stability) Chest Press Standing roll out + chest press combination TRX Pushup (same cue points as plank) Different shoulder positions

 Common fault: Make it a knee dominant move - we want an hip dominant move Split squat
Both hips are moving into hip extension on the positive phase Front leg closed chain mechanics dorsi/plantar flexion at the ankle, knee flexion/ extension, hip flexion/extension all integrated

Step back lunge (same mechanics as rear foot touches) Cue balance lunge (similar mechanics in front leg) Cue crossing balance lunge (similar mechanics) Leg, hip, & core integration TRX Lunge (ground up)
Both hands down Contralateral hand down to move hip into slight external rotation (Verstegans worlds greatest stretch) No hands down

Lunge

Discuss difference in feeling and performance from top down performance

Common fault : Biceps dominant exercise Initiate the movement from the shoulder girdle depression and retraction Movement Prep: Scapular Rows/Scapular Js Feel contraction from armpits to top of hips and through glutes (think plank) Masses and spaces Build Row and Single Arm Row (with no rotation) on this Add the rotation on top (simplicity to complexity)

Pull

Lower to midpoint with no rotation (arm fully extended) Open shoulders away from TRX From this rotated position cue them to think depression/retraction in the shoulder girdle to pull them out of rotation look for the big AH HA moment!

 TRX Rotation TRX Warding Lunge TRX Single Leg Chest Press TRX Side Plank w Rotation TRX Power Pull TRX Golfers Rotation (head down) TRX Golfers Rotation (head follows)

Rotation

TRX Windmill

TRX Stretches for Foundational Movement

# 1 Exercise
Anterior Chain Stretch

Notes
Shoulder mobility, shoulder stability

Posterior Chain Stretch

Thoracic extension and strength

Posterior Contralateral Chain Stretch

Shoulder mobility, shoulder stability

Anterior Contralateral Chain Stretch

Core activation, core stability

Lateral Chain Stretch

Shoulder and cervical spine mobility

Mobility

Putting It Together

TRX Correctional Movement Prep

#
1 Standing Rollouts 2 Leaning March 3 Single Leg Chest Press 4 Single Arm Golfers Lunge to Windmill Cycle 5 Warding Lunge 6 Floating Extension / Floating Abduction 7 Supine Pull Through 8 Suspended Lunge with Elbow Touch 9 Bottom Up Squat 10 Overhead Squat

Exercise

Reps
8 8 each side 6 each side 4 cycles 8 each side 4 cycles each side 8 8 each side 8 8

QUESTIONS? Thank you

Please contact me with any questions at
fquelch@tnessanywhere.com