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Form Friday: TRX Inverted Row

form-friday-11-23

Happy Form Friday, Everyone, on this Black Friday! I hope everyone had a blessed Thanksgiving! At PFT, we want you to know that we are thankful for all of our members! You enrich PFT and you are the reason PFT thrives! Without you, there is no PFT. Thank you for blessing us!

This Form Friday I will be breaking down the TRX Inverted Row! This low Row is a back exercise that will challenge you, but have fun with it! For our PFT classes, this is on our Monday's workout. Let's get you set-up!

GETTING INTO POSITION
  • If not already set-up, the TRX straps will need to be set at halfway up (usually handles hang near your waist or hip area; depending on your height).
  • Facing the TRX straps, sit on the ground underneath the straps
  • Legs should be extended out in front of you. A slight bend in the knees is okay. TIP: Heels down, toes up
  • Grab the TRX handles
  • Keeping your arms extended, raise your hips and glutes off the ground so your body creates a straight line from head to toes. TIP: Keep your head neutral and look up at the crossbar. DO NOT look down at your feet.
  • Flex your core muscles and your glutes to protect your back.
  • Keep your chest out. DO NOT let your body bend or your butt sag.
THE MOVEMENT
  • Initiate with an exhale to better engage your core muscles.
  • Keeping your body straight and tight, pull your chest up to the TRX straps.
    • TIP 1: At the start of the repetition, your trip position is regular-grip (palms facing away from your face). This transitions to a neutral-grip at the top of the repetition (palms facing each other).
    • TIP 2: Think of pulling your elbows down verses focusing on your hands. Let your hands follow.
  • To complete this repetition, inhale and lower your body back down to the start position.
  • Make sure your repetitions you steady and controlled. DO NOT yank your body up or let it fall back down. TIP: A few ways to challenge yourself are by positioning your body as horizontal as possible (this increases the difficulty) and by “slowing the negative” (on the way down) and you can pause at the top.
  • PFT Members: Challenge your depth! You are only doing five repetitions at a time. Position your body as horizontal as possible!

MODIFICATION
The great thing about TRX exercises is that they can easily be adjusted to adapt to your needs! Ideally, for this exercise, we would like you to be in a more horizontal position.

But, if you are unable to perform with proper form, that's okay! TIP: The more vertical your body is, the easier it will be. If you're need to reduce the intensity, walk your body back to raise your body. Do this in small increments. Find the angle that allows you to complete your repetitions with proper form, but still challenges you!

Thank you so much for reading this week's Form Friday blog! If you know anyone that could benefit from our PFT blogs and videos, please share! Until next week, make each day AWESOME!

Mindset Monday: Be at Peace
Form Friday: Standing Side Double Tucks

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Wednesday, 19 December 2018

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