TRX® RIP TRAINER WORKOUT
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RIP Cord 1 Paddle Board Row
T
he TRX Rip Trainer is a 100cm/40inch training bar with an adjustable elastic resistance cord that can attach to either one or both sides. The bar collapses for easy portability and comes with a door anchor. The Rip Trainer was created by Peter Holman, a two-time US National Tae Kwon Do champion, Physical Therapist and Certified Strength and Conditioning Specialist. The Rip Trainer uses the variable resistance cord to constantly challenge balance, using everyday movement patterns to strengthen muscles, improve endurance, build core strength and help prevent injury. Like the Suspension Trainer, the Rip Trainer is lightweight - weighing less than two kilograms/2lbs, easy to set up, incredibly versatile and it allows anyone at any fitness level to get a full body workout.
How does it work? As resistance cord tension loads are lower than bodyweight loads, the Rip Trainer enables users to more readily focus on speed and ballistic power.
The Workout We’ve put together a Rip Trainer workout that will test your speed, power, agility strength and balance. It’ll take approximately 30 minutes to complete and should be performed two to three times per week for best results. Perform each exercise for 30 seconds per side for the number of rounds given for each fitness level and rest for 60 seconds between sets. Beginners: 1 round Intermediate: 2 rounds Advanced: 3 rounds
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Grip the Rip Trainer with the left hand, palm up and with the right hand, palm down. Stand facing the anchor, with the resistance cord on the right side. Place feet in a symmetrical stance with the Rip Trainer pointed at the anchor. Squat down and bring the bar past the right leg in a paddling motion. Repeat for 30 seconds, then switch sides and repeat.
2 RIP Squat Overhead Press Grip the Rip Trainer with both hands, palms down, with the resistance cord on the right side. Stand with your back to the anchor. Place your feet in a symmetrical stance with arms extended overhead. Squat down and bring the bar to the chest, then stand up and press the bar overhead. Repeat for 30 seconds - switch sides and repeat.
TRX速 RIP TRAINER WORKOUT
3 RIP Windmill Grip the Rip Trainer with the left hand palm down and with the right hand, palm up. Stand facing sideways, with your right side to the anchor and the resistance cord on the right side. Place feet in a symmetrical stance and position the bar perpendicular to the torso. Squat up and down while arcing out a circle with the end of the bar. Repeat for 30 seconds - switch hand positions and repeat for another 30 seconds.
4 RIP Pitchfork Grip the Rip Trainer with both palms down, resistance cord on the right side. Face the Anchor. Place your feet in a symmetrical stance and squat down then reach the right hand toward the anchor. Extend
the hips and drive the bar up and back, just above the horizontal plane. Keep looking forward to avoid over-rotation. Repeat for 30 seconds and then repeat on the other side.
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TRX速 RIP TRAINER WORKOUT
5 RIP Samurai Strike
Grip the Rip Trainer with the left hand, palm down and with the right hand, palm up. Stand facing sideways, right side to the anchor. Place your feet in a symmetrical stance while holding the bar in a horizontal position. Initiate the movement by driving off the right foot and throwing the right hip toward the target. Step toward the target with the front leg while pulling the left hand to the ribs and pushing the right hand toward the target in a striking motion. Repeat for 30 seconds, then switch sides and repeat.
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TRX速 RIP TRAINER WORKOUT
6 90 degree hop press
Grip the Rip Trainer with both hands, palms down. Stand sideways, with the right side to the anchor. Place feet in a symmetrical stance and hold the bar against the chest. Jump 90 degrees to the left, while simultaneously pressing the bar off the chest and landing in an athletic stance. Repeat for 30 seconds and then switch sides and repeat.
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TRXÂŽ RIP TRAINER WORKOUT
7 RIP Hockey Slap Shot
Grip the Rip Trainer with the left hand, palm down and the right hand, palm up. Stand sideways, with the right side to the anchor and the resistance cord on the right side. Place feet in a symmetrical stance, right arm cocked at shoulder-height. While rotating the right foot, knee, hip and shoulder toward the target, aggressively pull the left hand toward the ribs and push the right hand toward a target approximately 20 to 30cm/8 to 12 inches off the ground. Repeat for 30 seconds and then repeat on other side.
TRX Rip Trainer RRP ÂŁ178 wwwTRXTraining.com/uk 22
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