Fortnight 3 – Day 1 (8 Week Challenge)

Home > Fortnight 3 – Day 1 (8 Week Challenge)

bilal
April 25, 2019
5:45 pm

Moving into the third fortnight of the eight-week challenge we will be swapping to a more traditional four-day split, adding an extra day to your workout week allows us to split each workout into its specific muscle group. This in turn really gives each muscle group a solid workout. For workout one we’ll be focusing on the back muscles giving an over upper, mid and lower back workout with the added benefit of also working the biceps, which all pulling exercises do to really give those arm muscles some tone and definition.

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

Duration

1 Hour

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

Level: Beginner

Exercises

TRX Body Saw with Crunch

The TRX body saw with crunch may look easy but this subtle movement will make your core burn. It will help you to develop the perfect plank as you rock forward and backwards. You’ll feel your core, abdominals and shoulder muscles working more when you slide back.

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Man performing the TRX standing roll out

TRX Anti-Extension Fallout

The TRX Anti-Extension Fallout is precisely to avoid spinal extension by maintaining a very strong plank throughout the movement. The TRX Kneeling Fallout is an easier version of this exercise and should be mastered before performing the straight legged Fallout.

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TRX Mountain Climber

The TRX Mountain Climber exercise begins in a similar position as the Suspended Jackknife. The difference is you are performing a 'Mountain Climber' which is alternating knees to chest, as opposed to both at the same time. Great exercise for explosive training, which working shoulder and core stability.

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TRX Hamstring Curl

The TRX Hamstring Curl is a preceeding movement towards the Supine Hip Extension to Leg Curl. It's a good beginning posterior chain (Glutes, hamstrings, lower back) activator and is loved by runners around the world.

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TRX Pistol Squat to Row

The TRX Pistol Squat to Row Is similar to the Squat Row, with an added balance component, as it is performed on one leg. As with the Squat Row, the Pistol Squat to Row is a combination exercise that not only is good for targeting both the upper and lower body at the same time.

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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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