Jackie Wright: Fire up hip and leg strength
Grand Lake, CO Colorado
Second in a three-part series
Last week we featured the Trailing Leg Lunges at the Smith Machine exercise and this week we will highlight the second exercise in the three hip and leg strengthening exercise circuit-the Lunge-Knee/Pull from the TRX Suspension System.
This exercise requires a significant amount of core stability, so it is not for those new to the TRX. You will want to progress from traditional squats with the TRX, to one-leg squats, and then once you have mastered each of those exercises, you may be ready to progress to the lunge-knee/pull.
As always, prior to beginning any exercise program, please consult your physician.
Hip and Leg Muscular Strength Training Circuit
Follow the directions from last week’s column regarding this circuit set up and the strategies regarding sets, repetitions, momentary muscle failure, safety and effectiveness.
• Lunge-Knee/Pull – with the TRX Suspension System – Again, lunges are a downward, not forward motion even with the knee/pull action!
• Work with your certified/qualified trainer to determine the safest and most effective strap length and body position for you during this exercise.
• Adjust the straps on the TRX Suspension System so that you are able to stand the appropriate distance from the anchor point with the straps completely taut and your arms completely extended in front of the body (*the entire body will be leaning back slightly, creating one straight line from the ankles to the top of the head, enabling the arms to fully extend).
• The handles are held with the palms facing one another and both feet begin on the floor shoulder distance apart.
• Rotate your shoulders down/back, rib cage lifted, navel pulled toward the spine, pelvic floor muscles pulled up and in, engaging the core throughout and the knees relaxed on both legs.
• Transfer the body weight into the right (the front leg) foot/leg with the weight predominately in the right heel and place the left leg into the trailing leg lunge position with toes of the left foot on the floor and the heel elevated establishing your stability and balance.
• Then, lift the left foot/leg off of the floor, keeping the left leg flexed back at the knee joint with the shin facing the floor and lower the body toward the floor “lunging” downward with the right leg to approximately a 90 degree angle at the knee joint.
• Once you have reached the lunge position with the right knee, drive through the right heel and simultaneously bring the left knee up as you extend the right leg.
• The left knee will lift up and forward to approximately a 90 degree angle at the hip and knee joint keeping the torso erect.
• Then, lower the body back into the beginning position and repeat. Complete the interval and then repeat on the other side.
• Avoid permitting the torso to move forward or downward. The key is to keep the torso erect and stable and focus upon flexing the hip/knee joints.
• Also, avoid any pulling or rowing action with the arms. The arms remain fully extended and stable throughout the exercise.
Next week, abduction/squats performed at the multi-gym or with a resistive ankle cuff tubing.
Jackie Wright is the owner/manager of Never Summer Fitness, LLC located in Grand Lake, Colorado. She may be reached at her website at http://www.neversummerfitness.com, her email at NSFGL@comcast.net, her blog at http://www.skyhidailynews.com and her Facebook page at Never Summer Fitness.
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