Training with a suspension system, such as TRXis great providing extra stability and core challenge. Its ropes, straps, rings and handles provide resistance that takes almost any exercise to the next level. Whether you’re looking for a full-body workout or exercises that fire up your abs, the TRX will guide you towards strength. But have you ever considered using TRX in leg dayspecifically?
This TRX leg workout, designed by yusuf jeffers, a NASM-certified personal trainer and USATF-certified racing coach, puts your balance, power, and coordination to the test. And it will certainly provide a new challenge for your one-sided leg work.
The benefits of a TRX leg workout for cyclists
Training with a TRX can be simple yet challenging, even on leg day. It’s simple because you can perform movements that you do in your typical leg workout (to think lunges Y squats), but TRX also tests your muscles in new ways.
“Suspension training increases the difficulty of the exercises by introducing an element of instability that requires much more core engagement than normal. This helps improve balance, coordination and power,” says Jeffers. runner world. This means that a TRX will force you to channel your core strength to maintain balance, especially while practicing single leg exercises like the ones listed in this training.
Plus, practicing this leg workout with TRX will help you on the road because the movements not only mimic the actions you do while riding a bike, but also challenge you to increase your range of motion and gain strength on one side that compensates. imbalancesJeffers says.
Please note: you are in control of resistance with a TRX. This means you can adjust the angle of your body to create more or less resistance, depending on your strength targets. In general, Jeffers says, the farther your body is from the anchor point above you, the less resistance there will be; the closer your feet are to the anchor point above, the more resistance you’ll feel.
How to use this list: Perform the exercises in the order listed below for 30 to 60 seconds each, with little or no rest between each movement. Practice unilateral exercises for 30 to 60 seconds on each side. Do 2-4 sets, resting 2-3 minutes between sets. You will need a TRX for this workout. Jeffers demonstrates each exercise in the video above so you can learn proper form.
1. Reverse lunge
Why it works: This exercise is great for cyclists because it will require you to engage your core for balance. Plus, Jeffers says, the motion closely mimics the way you ride a bike.
How to do it: Start by standing in front of the TRX, facing away from it, with your left foot planted on the ground and your right foot placed on the TRX handle. Bend your left knee at a 90-degree angle. Keeping your right knee bent, extend your right leg behind you. The left thigh should be parallel to the ground and the right knee hovering just above the ground. Push through your left heel and bring your right knee forward. Repeat.
Coach Tip: keep a upright posture with your Upper part of the body as you drive the tension down and back on the TRX.
2. Side lunge
Why it works: Jeffer says this exercise is great for improving knee Y hip stability, because it focuses on strengthening adductors, kidnappersand the quads.
How to do it: Stand with your left side toward the TRX, left heel planted firmly on the ground, right foot on the TRX handle, toes pointed forward, and arms at your sides. Bend your left knee as you send your hips down and back. Keep your right leg straight and your chest up as you bring your hands together in front of your chest. Push through the left foot to come back to standing. Repeat for reps. Then switch sides.
Coach Tip: Always keep tension on the straps when performing this move.
3. Pistol squat
Why it works: This move will not only improve the range of motion of your single leg squatit also builds strength in the quads, buttocksY hamstrings stabilizer leg, explains Jeffers.
How to do it: Holding a TRX handle in each hand, stand in front of the anchor point so there is resistance in the straps. Stand with your feet hip-width apart, toes pointed forward, and chest high. Extend your right leg out several inches from the floor with your foot flexed. Extend both arms out in front of you, brace your core, and look straight ahead. Bend your left knee as you send your hips down and back and slowly lower your body toward the ground, as you would in a normal squat. The right leg and arms should remain extended and raised at all times. At the bottom of the movement, push off with your left foot to slowly reverse the movement and return to standing. Repeat.
Coach Tip: Wear a shorter length on TRX straps and try to use more of your legs than your Upper part of the body to overcome gravity and the resistance of body weight.
4. Jump Squat
Why it works: Strengthen the muscles and tendons that surround the joints of the lower body, including the hips, kneesY anklesJeffers says.
How to do it: Holding a TRX handle in each hand, stand in front of the anchor point so there is resistance in the straps. Stand with your feet shoulder-width apart, toes slightly turned out, and chest high. Send your hips back and down, bending your knees to go as low as possible with your chest lifted. Press through the feet to explode, jumping vertically into the air. Land softly and immediately send your hips down into a squat. Repeat.
Coach Tip: Focus on landing softly to maintain control.
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