7 TRX Plank
Variations for a Stronger Core
Provided
by American
Council on Exercise
The word
“core” is thrown around so often in today’s movement classes,
it’s almost lost all meaning. The core doesn’t mean just your abdominals or the
front of the body. It means the entire trunk, front and back, including the
hips.
The
goal in this series of exercises is to help train and create core stiffness,
which means the muscles of the core adequately support the spine. Dr. Stuart
McGill, a leading back and spine researcher, puts it this way: “Core stiffness
is essential for injury prevention. Core stiffness is essential for performance
enhancement. Core stiffness is not optimized in body-building exercises. Core
stiffness requires dedicated training.”
The
plank is one of the best ways to train for core stiffness. Be sure your clients
have mastered the basic plank, whether from their feet or knees, before moving
on to the following variations featuring the TRX Suspension Trainer.
TRX Rotational
Ward
Adjust
the Suspension Trainer (ST) to fully lengthened and stand with the right side
of the body to the anchor. With the arms extended from the chest and the hands
inside of the foot cradles, line the elbows up to the anchor point. Stand in an
offset position, with the right leg in front of the left. Build the plank by
corkscrewing the shoulders, feeling the lats engage.
Push down into the floor for full lower-body engagement, and squeeze the legs
together. With the shoulders packed, pull the ST taught, keeping tension
throughout the body and the ST. Keep the eyes on the horizon, and be mindful if
form begins to suffer. Remind your client that he or she has to stay
intentional on the plank position. This becomes a game changer for each
exercise.
TRX Plank
(hands or forearms)
Adjust
the ST to mid-calf. Face away from the anchor, place the toes in the foot
cradles and assume a table-top position with the hands under the shoulders.
Corkscrew the shoulders until a solid packing is felt around the shoulder
girdle. Keeping the torso rigid, press the feet into the foot cradles and lift up into a plank position. Keep the feet flexed and the
glutes, legs, torso and shoulders fully engaged. Hold the plank for 8 to 10
seconds. Continue as long as a perfect plank can be maintained. Rest and
repeat, if desired.
TRX Side
Plank (hands or forearms)
Adjust
the ST to mid-calf and lie on one side with the hip in line with the anchor.
The leg closest to the anchor is right in front of the back leg. Place the
elbow or hand under the shoulder. Corkscrew the shoulder to create a shoulder
pack. Flex the feet and squeeze them together; lift up by pressing into the
foot cradles. Look straight ahead and hold the plank for 8 to 10 seconds; rest,
reset and lift back up. Continue as long as a perfect plank can be maintained.
Rest and repeat while lying on the other side.
Side-angle
Plank (opposite arm extended)
Adjust
the ST to mid-calf and lie on the floor while facing the anchor point. Set the
right forearm into both foot cradles. Use the left arm to help set up the plank
and stabilize the position. Corkscrew the shoulders to pack and spread the legs
a little wider than shoulder-width apart. Press down into the foot cradles;
don’t allow the torso to rotate. Extend the left arm to shoulder height. Hold
this plank while lifting and tapping the left arm to the floor. Repeat on the
other side.
Forearm
Plank (leg elevated)
Adjust
the ST to fully lengthened and stand facing away from the anchor. Place the
forearms into the foot cradles, keeping the elbows in line with the shoulders.
Corkscrew the shoulders to create a pack, and keep the ribs pressing down
toward the hips. Create a rigid torso and step toward the anchor to provide
enough load to be challenged yet still maintain a perfect plank.
Single-Leg
Plank with Alternating Elbow Tap
Adjust
the ST to mid-calf. Face away from the anchor and lie on the floor with the
hands beneath the shoulders; place the right foot in the foot cradle. Corkscrew
the shoulders to pack them. From a table-top position, press down into the foot
cradles and assume a plank position. Draw the right knee to the right elbow and
hold for a beat. Keeping the knee high, rotate to the left elbow and hold a
beat. Return to the right elbow. Continue as long as a proper plank can
be maintained and then repeat with the left knee.
TRX
Handstand
Adjust
the ST to mid-calf and place the handles in single-handle mode. Stand facing
away from the anchor and place the right foot in the foot cradles. Walk the
hands away from the anchor until the ST is very taut. Continue walking back
until the right leg is extended. Press the floor away, keep the shoulders set
and lift the left leg to meet the right. While in this handstand position,
think about keeping the shoulders away from the ears and tension in the core.
Hold as long as a proper plank can be maintained and repeat with the other
leg.
AUTHOR
Elizabeth
Andrews
Elizabeth
Andrews has been a group fitness instructor and coach for 35 years, teaching
and developing exciting classes and programming, from the southeast, where she
was born and raised, to the Pacific NorthWest
where she now resides. Elizabeth is an educator for some of the best companies
in the movement arena, BOSU, TRX and DVRT Ultimate Sandbag, as well as using
her gifts as a motivational speaker for companies such as Amazon and the YMCA.
Between teaching and coaching, Elizabeth writes as a contributor for ACE.
A
seasoned fitness presenter, Elizabeth has presented at numerous industry events
including, IDEA World, IDEA West, TRX Summits, DCAC, Western States
Chiropractic College, and for the YMCA Summits. Her diverse experience working
and teaching in the rehab field, general fitness, strength and conditioning, as
well as yoga, provide a broad perspective and knowledge in movement. Her
most recent accomplishment is being a part of the
Amazon Halo team that was recently announced.
Elizabeth
holds many specialty certifications, including ACSM, ACE, Animal Flow, FMS,
FRC, DVFT, EBFA and has 200 hour Yoga Alliance. She is currently working
towards her 300 hour with Noah Maze. You can find Elizabeth on IG @elizabeth.s.andrews.