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Tuesday, September 17, 2013

TRX Core Series

Dan Long, a world-famous TRX core-training expert through one of the toughest workouts he had done...
 
...since he filmed his new TRX follow along videos.
 
Dan gave me the following 3 core exercises that are guaranteed to make you stronger and get you a ripped mid-section!

(Dan is a world-renowned TRX trainer, having worked with many pro athletes and actors down at the legendary Powerhouse gym in Tampa.)
 
 
 
 
Killer Core Circuit for Craig

1. Suspended Front Plank w Body saw
2. Suspended Side Plank L/R w Scissor and Reach Under
3. Suspended Reverse Plank w Hip Drop and Raise *All exercises performed 30 sec to 2 min
**Rest 1 minute and repeat 2 more times.
  

Killer Core Circuit Exercise Descriptions (PRINT these out)

Suspended Front Plank w/Body Saw:

 
1. On your knees, face down, place feet in foot cradles of suspension trainer, and support your body on your elbows. 
2. Lift your knees off ground and straighten legs into front plank position.
3. Rock your body on elbows back and forth like a body saw for desired amount of time.  

Suspended Side Plank L/R w/Scissor and Reach Under:

1. Put feet in foot cradles, and then lie on your Right side. Lock your feet in an offset foot position (top leg/foot behind bottom leg/foot).  Get onto Right elbow, and lift body straight up on side elbow, raising left arm straight up.
2. Scissor feet apart, and then reach under with your left hand, and return to start position, with feet locked in offset position, and left arm straight up in air, and repeat for desired amount of time, then get on Left side.
3. Repeat on Left Side/Left elbow for desired amount of time.

Suspended Reverse Plank w/Hip Drop and Raise:

 
1. Lying on back, with heels in foot cradles, put hands flat on floor, and raise body straight into Reverse Plank position, then lower hips just above the ground and lift back to start position.
2. Repeat for desired amount of time.
 
Until Next Time.
 
Keep Striving For The Best!
 
Mike Over
CPT, PES
Strength & Conditioning Specialist
www.mjofitness.com

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