Name: Playbook - Tom Taylor - W4/D3 ARROW TRX STRENGTH & STABILITY CIRCUIT
Uploaded: 2021-01-18T11:50:10.091Z
Duration: 30 min
Description: W4/D3 ARROW TRX STRENGTH & STABILITY CIRCUIT

Had to do the week out of order but this killed me

Ethan W

Anton Serkov

WEEK 4 UPDATE – Still working UP in reps, we’re cutting down the number of sets but increasing the reps overall.  Add a bit of weight if you’ve not done so already!

EQUIPMENT: TRX Suspension Trainer, Kettlebell/Dumbbell

On DAY 3 we take it back to the gym for a full-body workout that will challenge your balance, strength, core stability…and mental fortitude. 

T3 TIP: The TRX is all about challenging your core strength, but if you feel the extra layer of instability is compromising your form, work your way up to it (remember – safety above progression). Modify by planting both feet on the ground (ie. not using the TRX) OR by focusing on the TRX movement without weight (ie. not using the KB/DB). If you don’t have a TRX, a great substitute is a martial arts belt (test before using!) or a playground swing.

Give it a go and have fun! Tag me on Instagram @T3Athletics #ArrowWorkoutChallenge and lt me know how you did!

This is a full body dynamic warm-up that will get you moving in all planes of motion. Work through each exercise in a fluid tempo. This will get your blood moving and muscles warm for the work ahead.

- Gradually increase the depth and twist of each movement on each rep
- Both Sides = 1 Rep

T3 Warm-Up – Crescent Lunge Flow

- Keep a slight bend in your knees on extension to protect your joints

T3 Warm-Up – Toe Squat Holds

- Keep your hips and shoulders square and increase the depth of each lunge and curtsy on each rep
- Both Sides = 1 Rep

T3 Warm-Up – Lateral Lunge to Curtsy Lunge

- Walk your hands out and establish a proper plank position before moving into toe taps; return to this strong plank position after each toe touch
- Drop your head to look at your feet with each toe touch to protect your neck

T3 Warm-Up – Spiderman Toe Touch

- Focus on balance! To support your non-standing foot from touching the ground, fire your core and standing glute and keep a slight bend in the standing knee
- Both Sides = 1 Rep

T3 Warm-Up – Single Leg Walk Out

T3 Daily Mobility Warm-Up

- Keep core active and focus on keeping hips in line with shoulders
- If you’re still working towards full TRX Mountain Climbers, let your free foot plant on the forward movement of the mountain climb to give your core additional support

TRX Mountain Climbers

- As you push up into a high plank starting position, keep wrists under shoulders, core fired, hips in line with your shoulders
- If you’re still working towards full TRX Push-Ups, drop your free foot or knee to the ground to give your core additional support

TRX Push-Ups

- Starting position one foot in cradle, centred underneath the anchor point, hips square and pointed forward
- As you drive the suspended knee back, maintain a 90 degree bend in the front knee
- If your balance is a issue today, drop your weights (it's still challenging!)

TRX Kettlebell Lunge

- Hinge forward at the hips to bring the upper body to a 45 degree angle, keeping spine neutral and core fired
- When rowing, squeeze the back shoulders together and lead the movement with the elbow

TRX Bent Over Rows

- Sprawl back into one legged plank position to start, keeping the suspended foot flexed in the cradle
- Stay plank strong throughout the movement, core firing the entire time to maintain stability

TRX Burpee

TRX Kettlebell Circuit - LEFT SIDE

TRX Kettlebell Circuit - RIGHT SIDE

W4/D3 ARROW TRX STRENGTH & STABILITY CIRCUIT

Great work out. Couple things I just can’t do yet. Ike the med ball slam get up. Someday tho!!

Carlye

So 😡 gruelling. 
Just what I needed 👍

Hayden

Great workout from the warm up to the end

W1/D1 ARROW CONDITIONING CIRCUIT

Anna

Was confusing if should do 3 reps per side or switch at the 30 second mark between exercises. Additionally would be great if a cool down was recommended

Jordan

W1/D2 ARROW RESISTANCE BAND WORKOUT

This is an amazing set that is so challenging and effective.  Thank you!!

Michael

W1/D3 ARROW TRX STRENGTH & STABILITY CIRCUIT

good. hard. appreciate the mma specific programing.

Katherine

W1/D4 ARROW MMA CONDITIONING CIRCUIT

Tanner

Holy shit, that lit up my heart!! 🙌🏻

Julz

W1/D5 ARROW MED BALL CONDITIONING CIRCUIT

Had to adjust the ball slam to katlebell sit-ups

Just two words : Amazing workout ! 😍
Thank you for all your workouts I will try to keep up 😉

Alex

W2/D1 ARROW CONDITIONING CIRCUIT

Love this workout, Tom! Resistance bands, in general, are an awesome workout, but this one, in particular, is a lot of fun. Makes ya feel like a superhero 😅 haha

Bryce Wanemacher

W2/D2 ARROW RESISTANCE BAND WORKOUT

Challenging and a great sweat workout. I noticed I was able to handle it better than last time because my body has started to adjust to the intensity of these workouts. Thanks, Tom! 👌🏼

W2/D3 ARROW TRX STRENGTH & STABILITY CIRCUIT

W2/D4 ARROW MMA CONDITIONING CIRCUIT

I thought it was intense and really creative. Busted my behind and got a great sweat going! Heart rate was UP too! Great workout! Thanks, Tom!

W4/D3 ARROW TRX STRENGTH & STABILITY CIRCUIT

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