Fortnight 2 – Day 2 (8 Week Challenge)

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

David Sloniegura
April 25, 2019
4:51 pm

For workout two we will be hitting each of the major muscle groups with a focus at the end of the session on shoulder tone and definition by isolating the deltoids. This may be particularly challenging as the deltoids are often under worked and one of the smaller muscle sets in the body, Good luck!

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 Low Row, TRX Pallof Press, TRX Side Plank, TRX Jump Squat, TRX Face Pull, TRX Y-Fly

Duration

1 Hour

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

Level: Beginner

Exercises

TRX Front Squat Jump

The TRX Font Squat Jump is a great Dynamic exercise that can build power in the lower limbs. It's a variation of Jump Squats, but because of the front inclined angle of this movement, will pace more explosive emphasis on the calves for the jump takeoff, such as the Superman.

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TRX Jump Squat

The TRX Jump Squat will help to develop the elastic force component of your legs, for more explosive jumps. Ideal for those interested in developing their jumping ability. It is also a good variation of the regular squat, as it will prime your lower body muscles to contract faster and with a greater force.

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TRX Face Pull

The TRX Face Pull is similar to the TRX Wide Grip Rows, as well as the Low Row and Inverted Row in terms of body position. The difference is the pull. For this exercise, you will be pulling the TRX straps to your ears, which incorporates an external rotation of the shoulders.

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TRX Y-Fly

The TRX Y-Fly is similar to the Face Pull, however, the arms are extended in a Y position, thereby making the exercise more challenging, due to the longer lever (ie: your arms extended). This is a great exercise for the rear delts, as well as the Rhomboid muscles between the shoulder blades.

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TRX Side Plank

The TRX Side Plank exercise is again a variation of the regular floor side plank, with your feet suspended in the TRX straps. In addition, a rotation element is added to this side plank, which is great dynamic core stability work in the often neglected Transverse (rotational) plane of motion.

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TRX Low Row

The TRX Low Row is similar to the TRX Inverted Row (see #4). The main difference is the pulling trajectory, which is lower than the former exercise. This will help keep the emphasis on the lats, as well as the mid to lower traps.

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