Your body is your machine

This week I have put together a little Body Weight Athlete (BWA) inspired TRX driven combination that will have the back and front of you working super hard!

The moves themselves are from or variations to Mike Fitch's brilliant BWA program that I have had access to for over a year now. And while I did do the initial training phase I now incorporate aspects of it into my weekly training regimen (that and Animal Flow).

The TRX Suspension Trainer and the new TRX Duo (cool video with Kelly Starrett) here)Trainer give me access to vary the moves slightly to make the BWA program shine!

For this session, I concentrated (and I suggest you do too!) on technique. It was not about bashing out reps; it was about performing excellent reps. Focus on the movement! Hmmm, where have I heard that before? The two movements you will see are:

1. TRX Inverted Single Arm Row, and

2. TRX Single Arm Hinge to Pushup to Plank Pause.

Each side is done for only 15 seconds! With 15 seconds rest between each side, then with the next 15-second break, change to the alternative movement and repeat. Why, why only 15 seconds Chaddy and why so much rest? Good questions! I'll say it again. Focus on each rep! Longer sets usually mean you loose focus on the movement and just get through the set. In a shorter 'work' bout, you can concentrate on making each rep as perfect as you possibly can. I repeated this format for a total of 20 minutes. The accumulative load was enough to make me feel like I had DEFINITELY (!) worked. As a bonus, although it doesn't look like your legs are doing much, they are. Holding the bridge position and pushing down with your feet will engage those posterior chains. And you can think of the hinge into the Pushup as some total work for the anterior chains. The asymmetrical aspect to the unilateral arm work also brings in some strong 'core' stuff as well.

So enjoy the video, feel free to post your own. Please remember! TECHNIQUE COUNTS. This is not a rush through session. This is a stay focused on each rep scenario.

Move Better

Chaddy