Top 5 TRX Cycling Exercises

Cycling is benefiting at top levels from TRX like professional teams, local cycling groups and clubs. Increasing power, endurance and stability is perfect for getting you fitter, stronger and faster.

Cycling requires strength, power and endurance to last the distance, we have worked on the 5 top cycling tips like those done by Jens Voigt when at the Trek Factory Racing Team or Ben Swift from Team Sky to help you get your body ready for the road ahead. Have a go at these Top 5 TRX Training tennis tips from TRX Training Senior Master Trainer Matt Gleed.

Single Leg Squat

• Stand facing the 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 the floor and drive up through the heel.

Strap Adjustment: Medium

Common Fault: Bending too far forward at waist.

Fix: Keep chest lifted.

Common Fault: Weight too far forward or back.

Fix: Keep weight in heels.

Hip Press

• Sit facing the anchor, place heels in foot cradles and lie down with legs extended and feet directly below anchor point.
• Drive heels down into foot cradles, bring knees over hips to form a 90 degree angle.
• Press hips up towards the ceiling and repeat.

Strap Adjustment: Mid-Calf

Common Fault: Knee comes out of alignment.

Fix: Keep knees stacked over hips in a 90 degree angle.

Common Fault: Hips drop at top of movement.

Fix: Drive heels down and life glutes up to ceiling.

Plank

• Kneel facing away from anchor with both feet in foot cradles, and align hands under shoulders.
• Life knees up off ground.
• Maintain body alignment from head to toes.

Strap Adjustment: Mid-Calf

Common Fault: Lifting hips up.

Fix: Maintain body straight and chest lifted.

Common Fault: Rounding upper back.

Fix: Pinch shoulder blades down and back.

Hamstring Runner

• Sit facing the anchor, place feet in the cradles and lie down with legs extended and feet directly below anchor point.
• Drive heels down into foot cradle, lift hips off the ground and bring one knee up over the hips at 90 degrees and extend slowly out again. Alternate legs.

Strap Adjustment: Mid-Calf

Common Fault: Hips drop.

Fix: Keep core engaged and body aligned.

Common Fault: TRX Sawing.

Fix: Drive heels down and maintain tension in straps.

Oblique Crunch

• Facing away from the anchor with both feet in the foot cradles.
• Align hands under the shoulders and lift the knees up off the ground into a plank poisition.
• Maintain body alignment from head to toes and pull knees up to your side, towards your elbow.
• Return back to plank position and repeat on opposite side.

Strap Adjustment: Mid-Calf

Common Fault: Rounded back and dropped hips.

Fix: Keep core engaged and body aligned.

Common Fault: Rocking momentum.

Fix: Drive heels down and maintain tension in straps