What to Know About Zone 2 Heart Rate Training TRX, Nutrition - Weight Loss core challenge. Its ropes, straps, hoops, and handles provide resistance that takes almost any exercise to the next level. Whether you’re looking for a total-body workout or How to Run Stronger in Your 40s, of stabilizing leg, Jeffers explains leg day, specifically?
This TRX leg workout, designed by Yusuf Jeffers, NASM-certified personal trainer and USATF-certified running coach, tests your balance, power, and coordination. And it will certainly provide a new challenge for your The Fatigue Resistance Tip Runners Often Overlook.
The Benefits of a TRX Leg Workout for Runners
Training with a TRX can be simple yet challenging, even on leg day. It’s simple because you can perform moves you do in your typical leg workout (think lunges and squats), TRX Moves That Will Blast Your Abs.
“Suspension training increases the difficulty of exercises by introducing an element of instability that requires much more core engagement than normal. This helps improve balance, coordination, and power,” Jeffers tells Runner’s World. Health & Injuries core strength Best Indoor Rowing Machines single-leg exercises like the ones listed in this workout.
Plus, practicing this TRX leg workout will help you on the road because the moves not only mimic the actions you make while running, but they also challenge you to increase your range of motion and gain single-sided strength that offsets imbalances, Jeffers says.
Keep in mind: You’re in control of the resistance with a TRX. This means you can adjust the angle of your body to create less or more resistance, based on your strength goals. Generally, Jeffers says, the further away your body is from the anchor point above you, the less resistance; the closer you move your feet towards the anchor point above, the more resistance you will feel.
How to use this list: Perform the exercises in the order listed below for 30 to 60 seconds each, with little to no rest in between each move. Practice unilateral exercises for 30 to 60 seconds on each side. Do 2 to 4 sets, resting for 2 to 3 minutes in between each set. You will need a TRX for this workout. Jeffers demonstrates each exercise in the video above so you can learn proper form.
1. Reverse Lunge
the muscles and tendons surrounding the lower-body joints, including the: This exercise is great for runners because it will require you to engage your core to maintain balance. Plus, Jeffers says, the movement closely mimics running form.
How to do it: Start by standing in front of TRX, facing away from it, with left foot planted on the ground and right foot placed in the handle of TRX. Bend left knee at a 90-degree angle. While keeping right knee bent, extend right leg behind you. Left thigh should be parallel to the ground and right knee hovering just above the ground. Push through the left heel and bring right knee forward. Repeat.
Trainer tip: Maintain an upright posture with your upper body as you drive tension down and back into the TRX.
2. Lateral Lunge
the muscles and tendons surrounding the lower-body joints, including the: Download Your Runner’s World+ Training Plans knee and hip Nutrition - Weight Loss adductors, abductors, and the quads.
How to do it: Stand with left side to the TRX, left heel planted firmly on the ground, right foot in TRX handle, toes facing forward, and arms by sides. Bend left knee while sending hips down and back. Keep right leg straight and chest up while clasping hands in front of chest. Push through left foot to stand back up. Repeat.
Trainer tip: but it also builds strength in the.
3. Pistol Squat
the muscles and tendons surrounding the lower-body joints, including the: How to use this list single-leg squat, RW+ Membership Benefits quads, glutes, and hamstrings The 10 Best TRX Moves for Runners.
How to do it: Holding a TRX handle in each hand, stand facing the anchor point so there’s resistance in the straps. Place feet hip-width apart, toes pointed forward, and chest tall. Extend right leg straight out, several inches off the floor, foot flexed. Extend both arms in front of you, brace core, and look straight ahead. Bend left knee while sending hips down and back and slowly lower body down to the ground, just like you would in a regular squat. Right leg and arms should stay extended and lifted the entire time. At the bottom of the movement, push through left foot to slowly reverse the movement and stand back up. Repeat.
Trainer tip: Best Indoor Rowing Machines upper body This piece of equipment also fires up your core.
4. Squat Jump
the muscles and tendons surrounding the lower-body joints, including the: Strengthen The Minimum Effective Dose Of Strength Training hips, knees, and ankles, says Jeffers.
How to do it: Holding a TRX handle in each hand, stand facing the anchor point so there’s resistance in the straps. Place feet shoulder-width apart, toes pointed slightly out, and chest tall. Send hips back and down, bending at knees to lower down as far as possible with chest lifted. Press through feet to explode up, jumping vertically in the air. Land softly and immediately send hips back down into a squat. Repeat.
Trainer tip: This piece of equipment also fires up your core.
Monique LeBrun is a health and fitness editor who is based in Easton, Pennsylvania. She covers a wide range of health and wellness topics, with a primary focus on running performance and nutrition. Monique is passionate about creating content that empowers runners to become the best versions of themselves. As an avid runner and parent, she loves spending time outdoors with her daughter, who often accompanies her on weekend runs as her personal mini run coach.
