| Peak Performance
Getting into top shape for spring & summer
By PJ Wren
Throughout the spring and summer months, my dog and I like to drag my husband either up a mountain hiking or down a mountain biking. I enjoy these “date” days that we have and so does he – at least at the start. Once fatigue and “cardiac arrest” (his melodramatic description of his discomfort, not mine) have set in, he becomes quite obstinate and, to be truthful, a little miserable. I am quite certain that, at this point in our outdoor adventure, he is mentally reviewing the reasons why he married me, why he encouraged my career as a personal trainer, and finally, why he has to walk three hours over a mountain just to have lunch!
With hopes of inspiring you and your loved ones to enthusiastically take advantage of the many different outdoor activities the Northwest has to offer I have designed a workout program to get you into peak form using one of my favorite workout tools, the TRX System.
The TRX Suspension Trainer (www.fitnessanywhere.com) is a bodyweight training system that allows for hundreds of functional exercises for athletes of all abilities. Developed by a Navy SEAL, Randy Hendrick, the system provides performance training in a confined space. Many gyms now offer it or it can be purchased online or at fitness stores. In my experience I have found the TRX to be one of the best tools to improve an individual’s core stability, functional strength and flexibility – all good stuff when training for recreational and competitive sport.
The Program
Frequency: 2-3 times a week (on alternating days)
Intensity: moderate to somewhat hard – you should always be able to maintain perfect form throughout the movement
Time: Beginner: 45 seconds for each movement, 1-2 times through with no rest between exercises
Intermediate/Advanced: 60 seconds for each movement, cycling through the workout 2-6 times with no rest between exercises
Warm-up: for 8-10 minutes in a continuous fashion using the legs (walking, stairs, range of motion exercises).
Tip: These exercises are in preparation for (and not a substitute for!) getting out there and performing your favorite outdoor activity; however, they may also give you the strength needed to carry your loved one back to the car if they finally just give up.
Postural Squat
Extend the TRX to full length and stand with a thumb grip on the foot cradles.
Arms are extended high overhead, shoulders retracted to engage the postural muscles of the back and feet shoulder width apart
Perform a full squat pushing the bum rearward while keeping the knees lined up with the second toe and maintaining pressure on the loops by pressing the hands back through the shoulders, not by simply leaning back.
Chest Press
Adjust the TRX to fully extended position.
Keep the entire body aligned throughout the movement.
Lift and abduct one leg off of the ground to challenge your stability and balance.
Lower chest toward hands, similar to a pushup, and do not exceed a depth where the handles are even with chest.
Single leg squat
TRX can be adjusted to any length (longer is more challenging)
Balance on a single leg and lean back against the TRX handles.
Hold a tall posture and keep your shoulders retracted with your chest held high.
Use the handles as a balance aid and slowly perform a one-legged squat. Allow the free leg to come behind the squatting leg in a crossing lunge pattern – that free knee should almost touch ground.
Keep the working knee lined up with the ankle and tracking with the second toe.
Pull-ups with bicep curl
Adjust the TRX to fully extended position.
Keep the entire body aligned throughout the movement (especially the hips).
Pull your chest up towards your hands, while keeping the shoulders down. Squeeze your shoulder blades at the top range of the movement, slowly lower back to the start position.
Turn the palms so they are facing upwards and while keeping the elbows in line with the shoulders and the shoulders in a fixed position, bend the elbows and perform a bicep curl. Lower back to start and begin from the pull-up for another rep.
Hamstring Curls
Position TRX 8” to 12” above ground.
Lie face up and place both heels into foot cradles.
Lift your hips up by squeezing your glutes and pressing down on TRX handles with your heels.
Bend the knees pulling the heels in towards the bum. Stabilize the body and control the swing of the legs while performing your leg curl.
Tricep extension
Adjust the TRX to fully extended position.
Keep the entire body aligned throughout the movement.
Extend your arms above your head with your hands in line with your elbows and your elbows in line with your shoulders.
Bending only the elbow joints allow your hands to come towards your shoulders while lowering your body.
Press through your triceps back to the start position.
Bicycles
Position the TRX 8-10” above the ground.
Lie on your back and place your hands in the handles and press down pulling the straps taut.
Lift your head and shoulder blades off of the floor and perform a cycling motion with your legs. If your neck gets tired rest it for a few seconds while the legs keep going.
Side plank
Position TRX 8” to 12” above ground.
Place both feet into foot cradles and position top foot in front of bottom foot (heel to toe).
Weight is supported by the elbow of the lower arm while the top arm is outstretched.
Stabilize your body and control the swing of the legs while maintaining alignment.
Lift your hip and slowly your lower arm, reaching under your body to tap the floor with your fingers.
PJ Wren is a fitness consultant and writer in the British Columbia lower mainland area who can be found dragging her poor husband up and down mountains throughout the summer months.
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