With Wimbledon on the sporting horizon here at Sportsister HQ we were very excited to hear that TRX Training have introduced an exciting Suspension Trainer workout designed specifically to target the muscle groups and movements that are used when we play tennis.
Perfect timing to brush up on our skills ahead of the season!
TRX Training is a revolutionary method of exercise that allows you to leverage your own bodyweight and gravity to improve strength, balance, stamina and flexibility all at once. Check out how Sportsister’s Lizzie got on when she went to test it out.
Devised by Matt Gleed, a TRX Master Trainer, this tennis workout aims to increase flexibility and range of movement in your serve and return, while also improving strength and versatility in your core and legs.
By incorporating the TRX Suspension Trainer into your programme, you will soon see your tennis game hit a whole new level.
Below are three staple exercises recommended by Matt to get you ready for the summer season:
TRX Single Leg Squat
This is the ultimate leg exercise to increase power in the gluteal and all other leg muscles, working flexion to extension of the hip, knee and ankle.
Working your gluteal, hamstrings and calves, this will improve the activation of all the major muscles in the legs to take you to the next level.
- Ensure the TRX Suspension Trainer is at mid-length
- Stand facing anchor, keep elbows under, shoulders and palms facing each other
- Centre working leg to anchor point and extend opposite leg in front
- Drop tailbone towards floor and drive up through heel
TRX Standing Hip Drop
The TRX Side Bend works to improve hip flexibility and range while strengthening the core to help control of direction change.
This staple core exercise brings together the core control needed to keep perfect form, enable you to strike the return ball cleanly and powerfully. The Side Bend simultaneously works your obliques, laterals, and hip abductors.
- Ensure the TRX Suspension Trainer is at mid-length
- Stand sideways to anchor, hold handles on top of head with both hands and bent elbows
- Drop hips away from anchor toward floor
- Keep hips square
TRX Standing Figure Four Stretch
The Gluteal Stretch allows you to improve flexibility and strength in the gluteal whilst lengthening the larger upper leg muscles and hip areas.
Improving flexibility of this muscle group will allow you to move low and stretch the hard working muscles and all the way through the hip external rotators, for an all over cool down.
- Stand facing anchor with arms in front, palms facing each other with elbows bent
- Centre one leg to anchor, place opposite ankle above knee
- Drop hips toward floor, keeping torso straight and chest out
- Press bent knee away from body
More info: www.trxtraining.com
Sportsister,
The Women’s Sports Magazine
