Fortnight 2 – Day 3 (8 Week Challenge)

Home > Fortnight 2 – Day 3 (8 Week Challenge)

bilal
April 25, 2019
4:57 pm

For workout three we will finish up with a full body workout with no isolation exercises, instead choosing to favour the larger muscle sets in the body by doubling up on leg and back work. By working the larger muscle sets we’ll be burning more calories giving you a tough work out to really get you sweating

Perform the below for a 2 week period each session should begin with a 20 minute cardiovascular warm-up. Be sure to remain well hydrated through the duration and after the session has concluded.

Exercises

TRX Table Top Rows, TRX Fly Push Ups, TRX Squat Row, TRX Snow Angels, TRX Step Back Lunge, TRX Romanian Deadlift

Duration

1 Hour

Body Part: Abs, Arms, Back, Chest, Core, Legs, Shoulders

Level: Beginner

Exercises

TRX Step Back Lunge

The TRX Step Back Lunge is similar to the TRX Bulgarian Split Squathowevere you are holding the TRX straps in your hands, and the back leg, although not anchored in any straps, still does not touch the ground. Working the glutes and hamstrings of the unsupported leg going back.

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TRX Romanian Deadlift

The TRX Single Leg Deadlift is a great preperatory exercise for the actual single leg (Romanian) deadlift. Fot those who lack the balance, or shoulder range of motion, the TRX is a great tool to help you get into the right position for learning this exercise; like 'training wheels' for the Deadlift.

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TRX Squat Row

The TRX Squat Row is a combination exercise that not only is good for targeting both the upper and lower body at the same time to save time in your workouts but is a good way to learn transfer of energy from the lower body to the upper body in order to be more powerful in your movements.

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TRX Snow Angels

The TRX Snow Angels exercise allows you to keep shoulder stability in the posterior shoulder girdle muscles (rear delts, Infraspinatus, rhomboids) while dynamically raising and lowering the arms, focusing on scapulo-humero rhythm. The goal of this exercise is to be aware of the scapula movement.

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TRX Table Top Rows

The TRX tabletop row is a derivative of the TRX Inverted Row and the TRX Low Row, with the arm position of the TRX Wide Grip Row. The defining position of this exercise is the 'tabletop' position. which automatically makes the exercise more difficult than the aforementioned ones.

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TRX Fly Push Ups

TRX Fly Pushups performed unilaterally, with one arm on the (stable) floor, and the other using the (unstable TRX strap. This effectively adds a shoulder core stability element to the traditional floor pushup for greater benefit.

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