A Full TRX arms and back workout with abs routine for suspension training, intermediate to advanced level. Do it with me whilst listening to the instructional voice over. TIMESTAMPS and KEY TECHNIQUE POINTS below video…
Timestamps
- INTRO – 00:00
- ABS ROUTINE – 00:01
- BACK SUPERSET 1 – 04:28
- BACK SUPERSET 2 – 08:35
- BICEPS SUPERSET 1 – 12:19
- BICEPS SUPERSET 2 – 15:27
* 2 sets, aim for 8-10 reps per set, second set to complete failure
We’re not going to the toilet at the start. We’re squeezing those ab muscles to mindfully engage them, taking that same mindful squeeze into the below ab exercises…
1. ABS
5 mins non-stop rotation to fail:
TRX JACKKNIFE
TRX TWISTS
TRX KNEES TO CHEST
- Squeeze and stretch the ab muscles before and after to help force blood into them
- Slow-twitch fibres = take it slow 4sec down, 4 sec up, 4sec hard squeeze at top
2. BACK
2 sets, 8-10reps, 2nd set to failure:
TRX LOW ROW superset with TRX HIGH ROW
- Squeeze and stretch the muscles after each set
- 40 sec rest between supersets
- Stretch the muscles out at the bottom. We’re aiming for a big range of motion, lengthened state to short contracted state. SQUEEEEZE!
- LOW ROW: Drive elbows back and down by the body
- HIGH ROW: Drive elbows out, up and back
- 1 sec up, 2sec top squeeze, 4sec down to stretch
3. BICEPS
2 sets, 8-10reps, 2nd set to failure:
TRX HAMMER CURLS superset with TRX REVERSE CURLS
- Squeeze and stretch after each set
- 40 sec rest between supersets
- Contract the tricep at the bottom to lengthen the bicep = bigger range of motion.
- Twist the pinky up and the thumb down at the top on both exercises to engage the short peak of the bicep
- 1 sec up, 2sec squeeze, 4sec down to tricep contract
If you’ve got any comments or questions about the TRX arms and back workout with abs routine (Suspension Training INTR – ADV level)? Let me know below
Stay safe stay healthy
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