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TRX® Figure-Four Stretch
This is an excerpt from Complete Guide to TRX® Suspension Training®-2nd Edition by Jay Dawes.
PURPOSE
To stretch the piriformis muscle and improve single-leg balance.
ADJUSTMENT
Adjust the straps of the Suspension Trainer to mid-length.
STARTING POSITION
Stand facing the anchor point and grasp a handle with each hand (see figure a). Bend the elbows, align the upper arms by the waist with the palms facing one another. Stand on one foot, bend the standing knee, and cross the ankle of the other foot over the knee of the standing leg.
DESCRIPTION
- Squat until the standing knee is at 90 degrees (see figure b). Let the arms extend as you squat. Stretch to the point of mild discomfort, hold for 5 to 10 seconds, and then return to the starting position.
- Repeat for 30 to 60 seconds, then perform on the other side.
TEACHING CUES
- Maintain a big chest position and stay tall throughout the movement.
- Breathe out while descending into the squat position.
TRX Reaching Hip Flexor Stretch
PURPOSE
To stretch the hip flexor muscles.
ADJUSTMENT
Adjust the straps of the Suspension Trainer to mid-length.
STARTING POSITION
Stand on the left foot facing the anchor point, grab the handles with the left hand, grab the right ankle with the right hand, and pull it back toward the buttock (see figure a).
DESCRIPTION
- While keeping the hips facing the anchor point, flex forward at the waist (see figure b).
- Pull the right ankle back while pushing the right hip toward the ground.
- Stretch to the point of mild discomfort, hold for 5 to 10 seconds, and then return to the starting position.
- Repeat for 30 to 60 seconds, then perform on the opposite side.
TEACHING CUES
- Keep the hips pointed toward the ground when leaning forward; do not let them rotate.
- Maintain a big chest position and stay tall throughout the movement.
- Breathe out on the descent.
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