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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ultra-FIT JULY 2013
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.