Week 7: TRX hamstring runners
Michael Lancaster, a TRX-trained personal trainer at Dubai's Platform 3 gym, demonstrates the seventh exercise in our eight-part weekly series of TRX workouts. Do this move alone, or incorporate it into your own fitness routine to create a comprehensive total-body, strength-building regime. Go to www.thenational.ae/bodyandsoul, where we collect the workouts and post video demonstrations.
Step 1:
Adjust the TRX to mid-calf length. Lie on your back with your heels in the foot cradles. Your arms should be flat on the floor by your sides.
Step 2:
Keeping your arms on the floor for support, raise the hips up and crunch one leg in towards the body, contracting the hamstrings. Ensure that the locking loop is kept even.
Step 3:
At the same time as you return the leg to the starting position, bring the next leg in towards the body.
Key points: the further away the feet are away from the suspension anchor point, the harder the exercise. Keep the core tight and hips off the floor throughout the movement.
Progression/variation: to make the move easier, crunch both legs at the same time.
Muscles targeted: hamstrings, hips, glutes, lower back, core.
Sets and reps: 1 to 3 sets of 15 to 20 reps, with 30 seconds to 1 minute rest between sets.
Platform 3 sell TRX Suspension Trainers for Dh950. They can also be purchased from major sporting shops throughout the UAE