Crew Workout: Engaging the Stabilisers

Posted: 1st September 2015 | Written by: Mark Healy

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Activating the stabilisers to hold steady is just as important in modern day exercise as it is in the yachting industry. A lack of them, in the muscular sense, has the same effect - unable to stay upright without the need for embarrassing adjustment.

And if you think this doesn't apply to you, then there is a simple test. Stand on one foot, raise the other off the ground by 12 inches and shut your eyes. Now, count to 30. If you have wobbled over then you aren't as steady as you may have thought you were! The good news is that, with the help of space-saving TRX, you can start working the smaller muscle fibres and your core to develop a far more balanced body.

Chest Press

Correct TRX Adjustment:

  • Attach the TRX to a strong anchor point 7-9ft high

  • Adjust the handles to full length (Long) using the cam buckles and adjustment tabs

 Muscles targeted: Chest, Shoulders and Core

Position your body at the correct angle for your ability (trial and error). The closer your feet are to the anchor point the more resistance you are adding to the movement. If necessary, to make it easier place one leg forward, or for the advanced amongst you lift one leg off to the side.

Keeping your core engaged and body straight, complete a set of 15-20 repetitions. Reposition yourself accordingly to complete 2-3 sets with a 30-45 second rest in between.

Avoid any rubbing of the straps on your arms by raising your hands slightly. Also maintain tension in the straps at all times.

MH DB MIA 2A

MH DB MIA 2B

Squat with Mid Row

TRX Adjustment – Handles at Mid Length

Muscles Targeted: Back, Butt, Thighs and Core

Start by positioning yourself with your arms fully extended and your body at an appropriate angle as shown. As you move down to the squat position, lean back slightly keeping your back straight to allow your arms to take some of the load. Keeping the straps taught throughout and core engaged, use your legs (maintain weight in your heels) and arms as you come back into the standing position. Ensure you draw your shoulder blades together and your elbows back through the rowing motion.

Then slowly extend your arms fully to position yourself back to the starting position and repeat 2-3 sets with a 30-45 second rest in between.

MH DB MIA 1A

MH DB MIA 1B

MH DB MIA 1C

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Mark Healy Fitness Management is a specialist company providing elite health & fitness professionals to private residences and the superyacht industry. They are also an independent design & consultancy company creating health, fitness & spa facilities for both adults and children throughout Europe and across the USA.

Model: Personal Trainer, US Fitness Consultant for MH Fitness Management: Dina Balint

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