Suspension cables or branded TRX trainers are a highly versatile and compact piece of gym equipment and can be used in any modern facility or in your own home. Many have an attachment that loop over the top of a closed door or can be anchored diectly to the wall. Either way, with safety in mind, wherever you anchor yours please be sure it can take your bodyweight and is safe for you to use.
***I accept no responsibility for any injuries but feel free to send any video outtakes to markcaulfieldcoaching@gmail.com***
The following workout consists of:
A) Single Leg Squats
B) Reverse Row + Bicep Curl Superset
C) Press-Up + Tricep Extension Superset
D) Cable Crunch and Hamstring Curl Superset
I will teach the the exercises below along with showing video clips of them being performed and offer reps/sets and rest information also.
A) Single Leg Squats
Set up with your feet just behind the handles with a gentle grip on them. Sit the hips to the rear allowing the non-working leg to travel behind the body. It does not touch the ground (unless your balance isn’t great). Lower slowly over 2-3 seconds and use your leg to power back up. Try to use the handles as little as possible.
Perform 8-12 reps each leg for 3-4 sets resting 30 seconds once both legs have completed between sets.
B) Reverse Row + Bicep Curl Superset
Reverse Row: The lower your body angle on the row, the harder it is. Aim to keep the elbows tight to the body and pull the chest between the handles. Once there, squeeze the shoulder blades together. Keep the body in a straight line from toes to head.
Bicep Curls: The bicep curls can be tricky. Start high and walk closer to the wall to make harder if needed. Palms up, curl the wrists towards the shouders keeping the elbows pointing at the wall. Return to the start under control. No rushing or using momentum.
Complete 8-10 reps of each exercise resting for 45-60s after each set. Complete 3 sets.
C) Press-Ups + Tricep Extension Superset
Press-Ups: With the straps by your side or over your shoulders move your hands to the side and lower your chest between the handles. Press back up keeping the core braced and back straight. This can feel awkward at first but a little practice goes a long way. The further back your feet, the harder it is.
Tricep Extensions: Point your arms out in front of the face. You can hold them directly overhead to increase the difficulty. Bending at the elbows, bringing the knuckles towards the head, aim to keep the elbow pointing forwards until there is a 90 degree angle at the elbows. Then, staighten the arms.
Aim for 8-10 reps of each exercise for 3 sets with 45-60s rest between sets.
D) Crunches + Hamstring Curls
Crunches: Set the straps up at roughly mid-shin heaight from the floor. place the feet into the straps or on the handles if you prefer. From a press-up position, keeping the hips level with the shoulders crunch the knees towards the chest. Pause here for 1-2 seconds and return to the start slowly.
Hamstring Curls: Lying on your back place the ankles in the straps with the ball of the foot on the handles to stop your feet slipping out. Squeeze the bum muscles and take the hips of the ground. From here curl the heels towards the bum keeping the hips elevated at all times. Return to the start point under control.
Complete 12-15 reps of each for 2-3 sets with 45-60s rest between sets.
Hopefully, if you give that a try, you won’t end up in hospital like the two buckos there but hopefully you’ll have enjoyed a great full body workout!
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Yours in health and isolation,
Mark
markcaulfieldcoaching.ie 