When it comes to putting a session together you really want to think about having a balance of upper vs lower, push vs pull to make sure it’s a well rounded plan. The great thing with a suspension trainer, glide pads and bands you can do cover off all the major movement patterns: Squat, Hinge, Push, Pull, Lunge and Rotate:
Lower Body
Resistance Band
Tall kneeling hip thrust (hip hinge) – This is a great isolated hip hinge pattern that really targets the glutes. Use a fairly thick band and have place it around the waist. As you hinge up start to squeeze your glutes and tuck your tail bone under to maximally work your glutes.
4 x 15-25 reps
Suspension Trainer
Single leg squat (knee dominate push) – Single leg squats are brutally tough, the TRX can be used to assisted with balance to be able to achieve good range or motion and controlled knee alignment during the exercise. Make sure the centre of the knee cap stays aligned with the middle of your foot. Try tp maintain a abdominal brace and try not to over use the suspension trainer, The aim is to work the legs as much as possible and just to use the arm a little bit.
3 x 6-8 reps each side
Glide Pads
Hamstring floor sliders (knee dominate pull) – This exercise targets the hamstrings as a pulling action whilst the core and glutes work to maintain trunk stability and alignment. Make sure your lower back does not arch, maintain a slight tail bone tuck thought, and try to keep the hips up as you pull the glide pad in towards you.
3 x 8-12 reps
Upper Body
Resistance Band
1/2 kneeling face pull (horizontal pull) – The 1/2 kneeling position is a great place to work on hip alinement as its easier to co contact the glutes and core muscles simultaneously. Use a light band and try to make sure the rib cage stays down when the band is being pulled. The aim is to allow slight rotation at the upper arm to work the rotator cuff muscles in the back of the shoulder girdle.
3 x 15-20 reps
Suspension trainer
Inverted row (horizontal pull) – This is a great rowing action that also works on maintaining full body tension as you need to co contact your abs and glutes to maintain trunk alignment. Focus on finishing the movement with the upper arm bone centred in the shoulder joint.
4 x 10-15 reps
Glide Pads
Press up variation (horizontal press) – Press ups are usually one of the more common upper body bodyweight exercises to choose. The glide pads can offer a variation to the press up by challenging the angles and angles the shoulders have to work through. As you do the press up action. One arm can slide as the others stays fixed, or both can one simultaneously. Focus on keeping your core locked in to make sure your lower back does not move.
3 x 10-12 reps
Trunk
Resistance Band
Dead bug (anti extension) – Lying on your back with the band anchored above the head. Hold the band, keeping the arms straight and spine pressed into the ground. Reach one leg out at a time, exhaling fully as the leg lowers. Make sure you maintain your spine pressed towards the floor as you reach each leg out.
3 x 10-12
Suspension Trainer
Side plank pallof press (lateral flexion) – In a side plank position with the spine and legs totally straight, press the arms out. The challenge is to maintain trunk alignment . Exhale fully as the arms reach forward and inhale on the return.
3 x 5-8 each side
Glide Pads
Floor saw (anti extension) – Holding a plank position with feet on the glide pads. Make sure the glutes and abs are to keep the tail bone tucked under and rib cage down. Maintain a straight line through your body as you slide the pads away from you, this will increase the demands on the trunk muscles so really focus on your spinal alignment as you slide.
3 x 6-8
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