Bolder & Stronger Shoulders with this TRX super set

For an aesthetically shaped shoulder, improved posture and stabilised shoulder girdle…⁣

https://www.youtube.com/watch?v=x7JDO7zM9NE

The rear shoulder muscle (posterior deltoid) rules all⁣

A tricky one to target and mindfully connect with. Statistically underdeveloped compared to the front shoulder muscle on most.⁣

Which is understandable as we move in a frontal plane pushing / lifting motion most of the time.⁣

So lets BEEF IT UP…⁣ ⁣

TRX T’s PROTRACTED LATERAL GRIP⁣
Straight into⁣
TRX T’s RETRACTED LATERAL GRIP⁣⁣

• PROTRACTED = push shoulders forward
• RETRACTED = pull shoulders back (pinch shoulder blades together)⁣

TRX T’s PROTRACTED LATERAL GRIP:⁣

*refer to vid 8secs in for demo⁣

• Round the shoulders forward⁣
• Elbows slightly bent⁣
• Don’t let hands come together at the bottom as the tension/load will be lost from the rear deltoid to the joint⁣
• Keep hands in peripheral vision, contracting to far back allows the upper back muscles to take the load/tension away from the rear deltoid⁣
• Focus: push hands to the side of the walls, ‘pumping’ motion⁣

TRX T’s RETRACTED LATERAL GRIP:⁣

*refer to vid 23secs in for demo⁣

Now the rear deltoid is tired we allow the upper back muscles to help out a little to really exhaust the muscle:⁣

• Focus: Push hands to the side of the walls⁣
• Shoulder blades pinched together throughout⁣

TEMPO⁣:⁣⁣⁣

• 4 sec downward phase⁣⁣⁣
• 0 sec pause at bottom⁣⁣⁣
• 1 sec contraction upward phase⁣⁣⁣
• 1 sec hard contraction at the top⁣⁣⁣
• *3sets – 8reps (go to failure on RETRACTED T’s)⁣⁣

Nice one for reading this far down! The devil really is in the detail with TRX technique. Here’s an EXTRA 30% OFF CODE: ‘GIVEME30’ for any TRX or Resistance Band Program