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This Challenging TRX Workout Will Revamp Your Boring Gym Routine

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Photo: Getty Images
LAST UPDATED: APR 06, 2017
The gym is filled with tons of complex machines, all designed to tighten and tone various areas of your body. With so many flashy options to choose from, chances are, you’ve been overlooking one ultra-versatile piece of equipment: the TRX suspension trainer. But his seemingly simple item is actually a super effective workout tool. It was designed to add extra challenge to many of your usual go-to exercises, like squats and mountain climbers, to help your body build strength, balance, flexibility, and core stability.

The best part: It’s totally versatile. While you can find TRX trainers at any gym, you can also use them to get toned just about anywhere—whether that’s in your home, the beach, or the park—by simply attaching your trainer to a sturdy object overhead (like a tree, for example). Not to mention, it’s compact enough to squeeze into your suitcase, making it perfect for working out while traveling.

If you’re curious to try out TRX and mix up your usual routine, try giving my 6-move workout a go.

Single-leg squat

Face the anchor point and grab the cushioned handles. Take a couple steps back so there’s plenty of tension on the suspension trainer. Balancing on your left foot, extend your right leg. Begin to lower into a squat, keeping your right leg extended and your left heel on the ground. Once you’ve hit a 90-degree angle—or as low as you can go with proper form—drive your left heel through the ground returning to a standing position. Do three sets of eight reps.

Tam’s Tip: Don’t sacrifice form for depth. Be sure to keep your arms straights at all stages in the squat to prevent using your upper body instead of your legs and glutes.

RELATED: These 2 ‘Microworkouts’ Are Super Short and Majorly Effective

Reverse lunge

Bring the handles together and place your right foot into the cradle. Walk out a few steps while balancing on your left leg. Begin to lower down into a lunge, hold for one second, and then return to standing. Do four sets of 10 reps.

Tam’s Tip: Make sure that you aren’t hinging at your hips, and really using your legs and glutes to get into the lunge. Avoid pushing off your front leg when returning to a standing position.

Pull-ups

Adjust the handles so that they are at their highest setting. Grab the handles, making sure that your hands, shoulders and hips are aligned. Keep your feet flat on the ground and pull your body up as high as you can, and then lower down to the starting position. To make it harder, straighten your legs, with your heels on the ground and pull yourself up, keeping your shoulders down and back. If you want more of a challenge, pull your entire body off the ground in one fluid movement (as shown above), and then lower back down to the starting position. Start with three sets of 10 reps for the beginner/intermediate variations. Advanced: three sets of four reps.

Tam’s Tip: Be sure that your hands, shoulders and hips are aligned after every rep.

RELATED: 4 Steps to Slim, Sculpted Arms

Single-arm row

Bring the handles together and grab them with your right hand. Lean your body backward, with your feet closer to the anchor point in front of you. Then, while engaging your core and lat, pull your body up in one fluid movement. Straighten your right arm, lowering down to the start position. Do three sets of 12 reps.

Tam’s Tip: To make this exercise more challenging, walk your feet closer to the anchor point, increasing the amount of body weight you are pulling. You can also try standing with a narrow stance to make this exercise more unstable.

Mountain climber

Place your feet into the foot cradles with your toes facing down. Walk your hands out to a plank position. Drive your right knee forward, followed by the left. Repeat.

Tam’s Tip: Try to avoid sawing (each strap changing levels) by maintaining even pressure on the foot cradles.

Pikes

Place your feet into the foot cradles, toes facing down. Walk your hands out into a plank position. From here begin to raise your hips up, engaging your core, creating a upside down ‘v’. Lower your body back down for one rep. Do 3 sets of 15 reps.

Tam’s Tip: Imagine there is a string attached to your tailbone pulling you up and down. Avoid a dip in your lower back by pulling your belly button in and engaging your core.

TRX wins multi-million dollar patent and trademark infringement case

TRX develop functional training equipment
TRX develop functional training equipment
Functional training equipment developer Fitness Anywhere LLC, known as TRX, has been awarded more than US$6.8million (£5.5m, €6.4m) in damages from online company WOSS Enterprises LLC, which wilfully infringed a TRX patent and trademark.

A federal jury in California, US, unanimously agreed that one of TRX’s patents (US Patent No. 7,044,896) had been infringed, as well as its “Suspension Training” trademark through the sale of six products.

The jury ruled that the unauthorised use by a competitor once a first notice had been given of the TRX trademarks “Suspension Training” and “Suspension Trainer” in commerce, such as on Amazon.com, constituted wilful infringement.

The jury rejected that such use constituted fair usage.

Randy Hetrick, TRX founder and chief executive, said: “The internet has enabled a class of e-commerce parasites to evolve and feed on the investment and hard work of others. These leeches steal the trademarks and copyrights of brand leaders to manipulate online ‘search results’ and bamboozle customers into buying cheap, dangerous knockoffs that violate the patents of brands (like TRX) that have poured their life’s work into developing the market and investing in research, product innovation and consumer education.

“This verdict is a big win for brand innovators and customers alike, and it officially puts the fraudsters and cheaters of our industry on notice.”

The damages may be increased, as well as legal fees and costs, based on the final decision of the judge.

Sid Nasr, general counsel for TRX, said: “This is truly a landmark ruling where our business is concerned. Moving forward, it arms us with the legal precedent necessary to pursue and effectively eliminate the countless number of counterfeiters who are duping consumers with unreliable, and often dangerous, ‘knock offs’ of TRX products.

“It’s not often that a company invests the time and resources to carry commercial litigation through to a final court ruling, and the unanimous decision by the jury provides absolute validation that our trademarks and patents are not to be challenged.”

Health Club Management has contacted WOSS Enterprises for comment.

Fitness: Building balance with TRX

(Editor’s Note: This story originally appeared in the April, 2017 issue of Golfweek.)

ORLANDO, Fla. – It makes perfect sense that golfers trying to shoot lower scores and improve their swing will spend hours on the range. Repetitions matter.

On the range, many golfers think about how the club feels in their hands and where it should be throughout the swing. But they don’t necessarily think about what their bodies are doing and how all the moving parts should feel throughout a swing.

For strength and conditioning specialist Trevor Anderson, that knowledge is just as important as repetition. He introduces those elements with the TRX Suspension Trainer at the Better Every Day Performance Institute in Orlando.

“The biggest improvement we find (for golfers) is body awareness,” Anderson said. “The average golf swing is between 1.3 to 1.5 seconds. If you don’t have a good level of body awareness – how you feel when you’re shifting your weight, things of that nature – it’s going to be very challenging to understand how to replicate that every time in your golf swing. What TRX does is help to identify muscle imbalances.”

The TRX Suspension Trainer is essentially a set of customizable resistance straps that can be anchored to a solid base. They provide a customizable workout. Anderson, a TRX master instructor and golf performance expert, incorporates several workouts to help golfers gain muscle and body awareness.

Performing a TRX row requires even distribution and muscle balance. If an athlete pulls the straps harder with their right side than the left, the straps will slide to the right and provide immediate feedback. The more aware one becomes about weight distribution and body movements, the easier it is to apply that knowledge and create consistent, repeatable body movements throughout a golf swing.

“If your hands are on the straps and your feet are on the ground, everything in between has to stay engaged,” Anderson said. “It demands posture throughout the entire core, from the glutes to the hamstrings to the hips. It demands attention to create the opportunity to stay stable. If you’re doing a row, your core is always engaged and you’re working the back muscles.”

From the TRX Professor: Training from the Ground Up

When teaching a client or athlete a movement on the TRX, we’ve found a “ground up” approach to be extremely effective. I first saw this approach used by Gray Cook and Lee Burton and have adapted it across our teaching and training programs. It has improved the learning curve for athletes and clients of all levels.
Let’s call the bottom/midpoint of any given TRX movement “B” and the top/beginning point “A.” In the ground up instructional approach, when a new movement is introduced, the trainee is first taught the correct B and A points (the end ranges of motion) as isometric holds. It’s only once these positions have been mastered with the help of simple, intuitive postural cues from the instructor that movement is used to link these two points.
This ground up methodology accelerates trainees’ acquisition of correct motor patterns when learning new movements. For the purposes of this discussion, we’ll look at the TRX Squat, but what follows could and should be applied to any new movement you teach a trainee, whether that trainee is deconditioned or an elite athlete. We’ve found teaching from the ground up on the TRX to be a best practice and encourage you to implement it in your work with trainees.
The TRX Squat
A common mistake when introducing a trainee to a new movement is to assume that the trainee knows what the end ranges of motion should feel like and to just throw the trainee into doing reps of the foreign movement pattern. This is a sure fire way to program faulty movement patterns that could delay progress, cause the trainee unnecessary discomfort and lead to injury.
When we teach the TRX Squat, we tell trainees to lean back and unload part of their bodyweight into the TRX, like they were getting into position to do an easy TRX Row. Next, we ask trainees to lower to the ground. The movement looks like a hack squat. At the bottom of the squat in the “B” position, a trainee can easily walk his feet around until he finds a position where he feels no knee pain and can keep his heels glued to the ground. Now the trainee knows what the “B” or bottom position should feel like when he executes the TRX Squat correctly.
Next, we instruct the trainee to unload and extend the spine with simple cues like, “You should have a nice long back, keep your chest lifted and keep your heels down.” When the trainee follows these cues, tension in the core automatically increases and generates the intrathoracic pressure that we want the trainee to maintain while squatting. We achieve this end without ever having to confuse the trainee with complex muscular cues.
Next, we tell the trainee to push down with his heels while maintaining a long back and open chest and to squeeze through the hips to make the trip back up to the “A” or top position as hip-dominant as possible. Often, we’ll tell trainees to think about pushing the weight of the entire planet down beneath them instead of thinking about executing the movement as simply standing up. We find this imagery helps trainees achieve the desired motor pattern for the movement.
But at this point in the teaching process, we’re not discussing motor patterns with the trainee. We’re just having him stand up into the “A” position while maintaining the correct posture he has already achieved in the “B” position. Doing so puts the trainee in the correct position at the top of the movement where we’ll again remind the trainee to keep his chest open, his spine extended and his heels planted on the ground. Once the trainee has mastered these two positions, we have him execute slow reps through the movement until it feels comfortable and familiar.
At the end of the day, teaching the TRX Squat from the ground up in this manner will get the trainee to light up the entire posterior chain from the back of the neck down to his ankles. Everything the trainee can’t see in the mirror is what we want him turning on. Everything he can see in the mirror, we want him to open up. This breaks tension in the front of the body and generates force in the back of the body, which is exactly what we want the trainee to get out of the TRX Squat.
Takeaway
This is a formula you can apply to teaching trainees any new movements, whether on the TRX or off. Using nomenclature that trainees can easily comprehend and translate into movement is a critical part of your role as a TRX instructor, trainer or strength and conditioning coach. Combining simple language and directives with the ground up approach will allow your trainees to more rapidly ingrain correct functional motor patterns and ultimately accelerate their progress toward their training goals, whatever they may be.
As the resident TRX Professor, Chris Frankel draws from over 25 years of experience as a strength and conditioning coach. He earned an MS in Exercise Physiology from the University of New Mexico, where he is currently completing his doctorate in Exercise Science. Before taking the position of Director of Programming at Fitness Anywhere, Chris was an instructor in the Department of Health, Exercise and Sport Sciences at the University of New Mexico.
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What Are You Waiting For? Why Now Is the Best Time to Get Your Personal Training Certification

You love working out and doling out fitness advice. Your friends swear that you’re the most fit person they know. If you’re being honest, you’ve probably even thought about becoming a certified personal trainer. So let’s talk about the realities of breaking into the business.
In 2015, the median pay for personal trainers was $36,160 per year, according to the Bureau of Labor Statistics (BLS). Overall, the BLS expects the field to grow about 8 percent by 2024, so there’s long-term opportunity in the field. Combine that with the fact that coaching clients all day in gym gear is a lot more fun than sitting behind a desk in office-appropriate slacks, and a fitness career becomes even more appealing.
As far as education is concerned, a personal training certification is one of the least expensive vocational paths. Organizations like the National Academy of Sports Medicine (NASM), the National Federation of Personal Trainers (NFPT), the American Council on Exercise (ACE), and dozens more offer personal trainer courses. Costs typically run between $200 and $2000, depending on the accrediting group. It’s not inexpensive, but it’s far more affordable than returning to college for another degree.
In addition to passing a written test—each group has its own—you’ll need a CPR/AED certification, which you can usually get through your local Red Cross or YMCA. Once you’re certified as a personal trainer, you’ll renew your certifications every 1–3 years, depending on the certifying body. You’ll also need to complete continuing education courses.
Continuing education is how you learn about the latest trends and developments in your craft. For example, if your passion is high intensity interval training, you could learn how to incorporate different types of equipment, like the TRX Rip Trainer, into your client sessions. If you want to teach at a gym in addition to working with personal clients, classes like the TRX Group Training Course or Advanced Group Training Course will help you learn to cue a crowd and manage multiple clients in a single session.
Still nervous about making the transition from your day job to life as a certified personal trainer? You don’t have to choose between the two right now! Start on your personal training certification in your spare time, and make an effort to network with local gym owners and trainers. Fitness professionals are a welcoming group, and most are happy to share the tips and tricks they’ve learned along the way.
While you’re studying for the certification test, take classes with as many trainers as possible. Introduce yourself to the instructor before class, and let him or her know that you’re studying for your certification. Trainers make a living helping clients achieve their fitness goals, and they are equally encouraging when it comes to professional goals.
Finally, once you’re certified, go back to that network you’ve been building to ask about openings at local studios. Tell your friends to spread the word that you’re accepting clients. Consider hosting a few free training sessions for your friends and family. Word of mouth is the most powerful advertising tool for a trainer. Once people hear that you deliver results, the job offers will come rolling in.
It is possible to ditch your day job for a fun, fulfilling career as a trainer, and it all starts with getting certified.
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