Monday, January 14, 2013

TRX Single Leg Hip Rotation and Extension

Behold my latest TRX creation. This exercise is all about core, stability and hip mobility.

My working title for this exercise is the “TRX Cock-It” because it was inspired by my friend Terry Cockburn (the fabulous owner of Freeport Yoga Company). Terry swears the “ck” in her name is silent, but this exercise requires you to “cock” your leg and I wanted to give Terry some credit for inspiring the move so the cock stays. The “it” comes from the pronunciation of my last name (Abbott), plus, it just makes sense.

How to do it:
1. Adjust your TRX straps to mid-length.

2. Allow the straps to hang straight down from the anchor.

3. Bend over to place your hands on the handles. (Place your hands one on top of the other as in streamline position. Do not grab the handles.)

4. Lengthen your arms and your spine, stretching from your fingertips to your tailbone, and push both hands down into the handles.

5. Lift one leg straight behind you with your toes pointed down towards the floor. Try to bring your lifted leg up so that it’s parallel to the floor. Feel free to add a slight bend to your standing leg if this is too much of a hamstring stretch for you. Maintain your long spine and keep your core engaged and strong.

6. Rotate your elevated foot so it points out to the side, away from your body.

7. While maintaining your core length and strength, and keeping your lifted leg straight and high, slowly bring it forward so that it’s perpendicular to your body but still parallel to the ground. Try to keep your belly button and hip bones pointed towards the floor.

8. Keeping your leg lifted, bring it straight back behind you and turn your toes back towards the floor.

9. Repeat as many times as you can without bringing your foot back down to the floor. 

10. Bring your foot back to the floor and repeat with the other leg.

Try it! I can’t wait to hear what you think!

1 comment:

  1. Hmm... I like it! You could even add a pulse in there with either the leg extended back or adducted out to the side and really get the glutes.