TRX Suspension Trainer Program

For: Scapular and Core Stabilization

By Dr Christopher Notley

October 21, 2010

If you have any questions feel free to contact me at info@drnotley.com or leave a message at the clinic
 Exercise Program
Pair TRX Tips
1A TRX Chest press with a plus As you lower down allow the shoulder blades to squeeze together. As you straighten your arms try to reach further causing the
Or TRX pushup with a plus shoulder blades to separate.
Chin tuck

1B TRX High Row As you bring the elbows back squeeze shoulder blades together. Do not shrug shoulders

1 rest Corner stretch Hold 30 seconds to a minute

2A Trx plank Make sure you chin tuck

Hold for 5 seconds per repetition
2B TRX back extension Do not hyperextend
2 Rest Thoracic extension Hold for 30 seconds to a minute

3A Trx side plank Keep the body straight

3B TRX bridge Do not hyperextend
3 Rest Thoracic rotation Hold for 5 seconds. Repeat, each side for 30 seconds

4A TRX Low row As you bring the elbows back squeeze shoulder blades together. Do not shrug shoulders.
Chin tuck

4B TRX T’s & Y’s As you bring the elbows back squeeze shoulder blades together. Do not shrug shoulders
Chin tuck
Alternate between exercises per set (1/2 the total repetitions performed per exercise)

4 Rest Latissimus Stretch Hold for 30 seconds each side

1. Exercises are grouped into pairs. Choose 3 pairs to perform on any day. For example, Day 1 perform pairs 1, 2,3, then on day 2 perform pairs, 2,3 and 4, and then on day 3
perform pairs 3,4,and 1 etc.
2. After completing the pair perform the paired stretch
3. Volume varies each day. For example, Day 1 perform 4 sets of 10 to 15 repetitions. Day 2 perform 1 set of 10 to 15 repetitions. Day 3 same as day 1.
a. Week one perform 2 sets on the high volume day. Week 2 perform 3 sets. Week 3 perform 4 sets. Week 4 perform one set.
4. Once you can perform 3 sets of 15 without any troubles then you must make the exercise harder by increasing the resistance.
 Disclaimer

The information found within this site is for general information only and should not be treated as a substitute for medical advice from your own Doctor of Chiropractic, Medical Doctor
or any other health care professional. Dr Notley is not responsible or liable for any injuries occurred by performing any of the exercises given or diagnosis made by a user based on the
information shown within this web site. Always consult your own Doctor of Chiropractic, Medical Doctor or any other health care professional, if you're in any way concerned about
your health or anything associated with.