TRX TRANSFORMATION WORKOUT SERIES #1 LOWER BODY

Put together is a TRX class that I use here at MRSPFitness during my TRX TOTAL BODY DESTRUCTION CLASS.  Find below the order from Warm Up to Mobility and Movement Prep, Strength and Metabolic Finishers.

SMR (Foam Roll, LAX Ball, Softball, PVC) 5-10 rolls or 30 seconds each -This is a self myofacial release technique to get the knots out of certain muscles you may neglect to stretch or cool down before and after workouts.

1. Piriformis (outer Glutes)

2. IT Band (Outer Thigh)

3. Adductor (Inner Thigh)

4. Calves (Lower Leg)

5. T-Spine (Upper/Mid Back)-use foam roller or PVC

MOBILITY AND MOVEMENT PREP

6. OH Lunge w/ Hip Flexor Stretch x 20 seconds each

7. Fwd Lunge w/ Rotation x 10 each

8. Low Back/Hamstring Stretch x 10

9. Hamstring/Calf Stretch x 8 each

10. TRX Hip/Deep Squat x 15

STRENGTH (Complete exercises in a “TRI SET” with no rest between them for 3 sets)

1a. TRX Rear Foot Elevated Split Squat – 3 x 8each

1b. TRX SL Hip Hinge to Pistol Squat – 3 x 12 each

1c. TRX Surfer Jumps – x 30 seconds or Jump Rope for 30 seconds

2a. TRX Leg Curl to Hip Press – 3 x 12

2b. TRX Curtsey Squat – 3 x 15 each

2c. TRX Squat Jumps x 45 seconds or Jump Rope for 45 seconds

METABOLIC FINISHER (STRENGTH) – 3 sets (do not leg go of TRX until finished with all exercises)

1a. TRX Squat Jump x 5

1b. TRX Reverse Lunge x 5 ea

1c. TRX SL Balance Lunge Jumps x 5

1d. TRX Fwd Lunge w/ Reach x 5 ea

VIDEOS CAN BE FOUND ON YOUTUBE VIA THE TRX CHANNELS.  If you have any questions, you can contact me at info@mikhaelricks.com.

ENJOY,

Mikhael Ricks