Michael Lancaster, a TRX-trained personal trainer at Dubai's Platform 3 gym, demonstrates the third exercise in our eight-part weekly series of TRX workouts. Do this move alone, or incorporate it into your own fitness routine. Or watch this space over the next five weeks to create a comprehensive total-body, strength-building regime. Go to www.thenational.ae/bodyandsoul, where we collect the workouts and post video demonstrations.
Position the TRX so that it is mid-calf length. Stand with one foot in the foot cradle facing away from the suspension anchor point.
Keeping the force through the heels, lower the body so that the leg not being used (in the foot cradle) moves closer towards the floor. Attempt to lightly touch the floor with the knee for full range of motion.
Push through the heel to raise the body back to the starting position, keeping the core tight to control the movement.
Complete a full set with one leg, then repeat with the other.
Key points: the farther away from the anchor point the foot being used is, the harder the exercise.
Keep pressure in the heel to activate the legs and glutes in particular.
Progression/variation: include a hop at the start of the movement to challenge unilateral leg power and make the exercise more of a cardiovascular challenge.
Muscles targeted: legs, glutes, core.
Sets and reps: 1 to 3 sets of 15 to 20 reps, with 30 seconds to a minute's rest between sets.
Platform 3 sells TRX Suspension Trainers for Dh950. They can also be purchased from major sporting shops throughout the UAE.