Hey there! How was your weekend? Did you do anything fun?

Ours was pretty low key over here. For the first time in as long as I can remember, both nights were spent quietly at home! Saturday I had to wake up before 5a (yikes) and spent the entire day at the USTA tournament for KIND, so we ended up staying in the night before — and then I was too beat to do much afterward. I did pop by the Flat Irons mall and bought a new pair of volleyball shoes, and these  pillows from Brookstone. Several women were raving about them on a home decor/reno/furniture message board I frequent, and I was in the market for a couple new pillows, anyway. Verdict? They say it takes a week or so to break them in, but I’m already in love. Has anyone used them before?

Then on Sunday, I got in a *really* good lifting workout. I took a pre-workout for the first time in a while, and jammed out to Twista and 112 the whole time, which apparently makes the barbells just fly up off the floor. And I’m cool with that 😉

And then afterward, I got in a quick trail run, followed by bloody marries and lots of convo with friends. Good times all around!

OK – enough catching up. Let’s talk about TRX & planks!

5 TRX Plank Variations for a Killer Core

Have you guys hopped on the Periscope train yet? I’ve gotta say, I am loving it! It was really, really weird my first couple of broadcasts because it’s live, and you get immediate feedback. But, now I’m kind of obsessed.

Well, every Tuesday and Thursday I’ve been doing a short broadcast on a couple TRX exercises before I teach my TRX class. On Thursday, I showed two of my favorite planks, and it got me thinking about ALL of the various planks there are for TRX. There are tons.

And what I love about that is that it gets people thinking differently than just holding a plank for 5 minutes. And we all know how I feel about holding a damn plank for longer than a minute.

Anyway, today I wanted to talk about 5 TRX plank variations that I love teaching in my TRX classes. I’m a level 2 TRX Instructor, and teach twice a week at a local Strength & Cycle studio. My classes follow a 30-minute HIIT spin class, so they typically include fewer lower body exercises, and more upper body and core. Actually, the last 10 minutes of the 30:00 TRX sesh is core, and my class just loves it.

5 TRX Plank Variations for a Killer Core

(Alternative title: 5 Ways to Bring Your TRX Plank to the Next Level Without Just Holding it Longer)

As always, please consult your doctor before beginning any new exercise program.

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TRX Pike: In a TRX plank position, contract the abs so that your shins come toward your chest and your hips raise toward the ceiling. Hold for a beat, and then extend back into your plank in a controlled manner

TRX Side Plank Crunch: In a side plank position, make sure your shoulder is directly over your elbow. Lower your hips almost down to the ground, and then contract your obliques to raise the hips back up.

TRX Body Saw: In a plank position, shift your body weight backwards 2-3 inches, keeping your hips and shoulders in line. Pause, and move back to starting position.

TRX Slow Climbers: In a plank position, bring one knee into the chest and hold for :02, then as you extend the leg back, bring your opposite knee into the chest and repeat.

TRX Single Leg Mountain Climber w/ Glute Kickback: Place only one foot in the foot cradle and come to a plank position, raising the non-suspended foot to be in line with the other. Bring the knee into the chest, and then using the glutes, extend the leg back and up. Repeat on the other side.

Bonus: in last Thursday’s Periscope, I showed the pendulum crunch and the side plank jackknife! You can check it out here.

I love the TRX because it’s a tool that still allows you to improve relative strength via bodyweight exercises. Plus, the TRX is a tool that anyone – no matter what fitness level – can get stronger. And because of this, you only have to apply the minimum dose of effort to get maximum results. And I don’t know about you, but I’m all for cutting corners when it’s safe and smart.

[Tweet “5 Ways to Bring Your TRX Plank to the Next Level Without Just Holding it Longer)”]

Have a great Monday, friends!

What was the best part of your weekend?