Continue reading “The Daily “Big 3” Exercises for Reducing Back Pain”
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TRX Training
What is a TRX?
From TRX.com
Born in the Navy SEALs, Suspension Training bodyweight exercise develops strength, balance, flexibility and core stability simultaneously.
It requires the use of the TRX Suspension Trainer, a highly portable performance training tool that leverages gravity and the user’s body weight to complete 100s of exercises.
The TRX Suspension Trainer is the original, best-in-class workout system that leverages gravity and your bodyweight to perform hundreds of exercises.
You’re in control of how much you want to challenge yourself on each exercise – because you can simply adjust your body position to add or decrease resistance.
Some of my favourites exercises to do with a TRX are TRX rows and TRX push-up. They are easily modified to fit your level or fitness depending on where you place your feet on the ground. They also cause no sheer force on the spine while producing minimal compression load, the bottom line is they are both very back friendly exercises and can be done in the gym attached to a squat rack or in-home using the door attachment.
Who should use a TRX?
TRX or suspension trainers are great for beginners starting their fitness journey who are intimidated by a gym atmosphere. You can get a complete full-body workout without leaving the comfort of your home with a TRX or another suspension training system. I personally incorporate TRX rows and push-ups in my workout plan and have the majority of my personal training clients in Toronto use a variation of a push and a pull on the TRX depending on their fitness level. Check out @macdonaldfitness on instagram for some free videos on how to use a TRX. Along with all four branches of the military, professional athletes from the NBA, UFC, NFL integrate TRX’s into their workout programs.
Where can I use a TRX?
Just about anywhere! You can attach them to just about any doorway and if you don’t have a doorway that is suitable, go outside and look for monkey bars. If your local gym does not have a TRX you can easily carry one and attach it to a squat rack or a pull-up bar.
Check out the link below to purchase a TRX
Beginner Core Workout Routine
Stuart McGill’s “Big Three” consists of the curl-up, side plank and bird-dog exercise. All three exercised work on building endurance in the core while putting the spine under a safe amount of stress. For beginners the first step should be to enhance endurance in the core before increasing strength.
Exercises such as supermans, back extensions, sit-ups, leg raises put over 2500 N of compression on the spine. Any exercise that is greater than 2500 N of compression on the spine puts you at risk of herniating a disk.
Reverse Pyramid Rep Scheme to build true endurance. Hold each position for 8-10 seconds long.
Curl-ups- 5 reps, 4 reps, 3 reps
Side Planks- 5 reps each side, 4 reps each side, 3 reps each side
Bird-dogs- 5 reps each side, 4 reps each side, 3 reps each side
Once you have mastered this volume of exercise you can add more reps to the pyramid but don’t increase the duration each repetition.
To see the proper form of the exercises listed watch the youtube video below:
Resoucres
Ultimate Back Fitness and Performance by Stuart McGill
MacDonald Fitness 