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Anterior and Posterior Chain Exercises with Suspension Trainers

February 9, 2018
2 minute read

Hi guys! it's Jono here today. I'm feeling good :) Thursday morning is my "Stretch Session" with my PT Hannah - I always feel so much better after it :-) I actually want to share a photo of us from yesterday morning's session. Since I speak about her a lot. It would be cool for you to see what she's like and we used a suspension trainer to stretch, which fits in the theme since our Suspension Essentials CEC course is currently on special!

In case your confused, that's Hannah on the TRX and that's me making the goofy face. I did that stretch straight after Hannah, but I didn't want to show off and take a selfie of it.

Anyways, on Wednesday I spoke about some of the reasons why I love suspension trainers for Bootcamp (portability, affordability, versatility etc), but probably the MAJOR reason I purchased my first Suspension Trainer was because of the 'posterior chain' benefits.

Now this was drummed into when I started in the industry for every push, there should be at pull and this is common sense when running sessions as a PT at a gym. But as soon as I got into the Outdoor Bootcamp world (and even group fitness in general), I found this went out the window.

I would attend a lot different Group Fitness and Bootcamp classes as possible to get ideas and improve myself. What I found were that in 99% of these sessions the Trainer programmed mainly anterior chain exercises. There would be a Thousand variations of Push Ups, Planks, Mountain Climbers, and Burpees.

And look, most of trainers would vary it up and give different variations (e.g. spider push ups, twisting mountain climbers, etc, etc) But, they are just so anterior chain based and I'd get a mean anterior shoulder workout but that's it. I figured if that's all participants are doing it day in and day out, they are going to be super imbalanced which is not ideal.

From there, I realised I need something to balance out all the push up and plank variations in Bootcamp and the "Suspension Row" is the PERFECT exercise for it! A bent over row is also AWESOME but that's going to involve me bringing weights down and different sizes too. Whereas with a Suspension Trainer - everyone could use the same one.

So that's my recommendation - if you're running a Bootcamp and there's a lot of body weight (e.g. push ups, planks, mountain climbers, burpees), I recommend getting a suspension trainer and adding in a 'row variation' to every session.

If you're not trained in Suspension Training yet, I strongly recommend having a look at today's special.

Leave me your comments down below and let me know what you think. Also remember to check our 5 Tips to Grow your Bootcamp here.

Blue Side BG

Fitness Education Online are one of the leading providers in the world when it comes to the professional development of Personal Trainers. We have over 30 registered AUSactive CEC courses.  Click here to check them out!


About The Author: Jono Petrohilos
Online Course Creator I 2020 Fitness Australia Educator of the Year

Jono is the co-founder and director at Fitness Education Online. Fitness Education Online is one of the leading providers in the world when it comes to delivering online education to Fitness Professionals, providing over 30 registered CEC courses.

Fitness Education Online is also the admins of the largest Facebook Group in Australia / New Zealand for Fitness Professionals (Fitness Education Online Community Facebook Group).

Jono is also a qualified Exercise Physiologist, best selling author (The Bootcamp Blueprint), and the host of the successful podcast “Fitness Education Online Podcast”.

Jono is the current 2020 Fitness Educator of the Year (awarded by Fitness Australia)

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