Fortnight 4 – Day 1 (8 Week Challenge)

Home > Fortnight 4 – Day 1 (8 Week Challenge)

David Sloniegura
April 25, 2019
5:48 pm

Moving into the final fortnight of the challenge we’ll be upping the ante again by introducing super sets to each of the workout plans to really drive the challenge to the finish line. For workout one we will be focusing on back, legs and core with superset exercises for each muscle group. The idea with the super set is to complete an exercise then immediately move to the adjacent exercise with out a break. For example, in the workout plan for workout one you would perform the low row immediately followed by the power pull then take a short break before repeating the process again for the next set, this maximises the exhaustion your muscles are feeling and results in greater gains and benefits.

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 Power Pull, TRX Hip Thrust, TRX Sprinter Start, TRX Prone Pike, TRX Kneeling Fallout, TRX One-legged Squat, TRX Bulgarian Split Squat, TRX Lateral Squat, TRX Jump Squat

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 Lateral Squat

The Trx Lateral Squats is similar to a side lunge. There is more emphasis placed on the adductors on this exercise. Being that you are working more in the Frontal? side-to-side plane of motion, rather than just the Saggital /front-to-back plane as with regular squats.

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TRX Bulgarian Split Squat

The TRX Bulgarian Split Squat is similar to a backward lunging movement, with one foot in the TRX 'stirrups'. It can be performed as a simulating running movement, using the arms to counterbalance the legs, or it can be used without the arms.

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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 One-legged Squat

The TRX Single-Leg Squat is otherwise known as the Pistol Squat when one without the TRX straps. Holding onto the TRX starps while executing this movement allows you to maintain an upright position throughout the movement, but also works the scapula retractors (ie: the rhomboids).

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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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