Elevate Interval Fitness

‼️ Skill of the Week! ‼️
TRX X Raise
✅ Hold each handle in a firm grip, feet spread
✅ Lay weight back to create tension in the straps, arms straight in front of you.
✅ The closer your feet are to the anchor point, the harder it will be
✅ With a slight bend in the elbows, drive hands and elbows back to pull body forward
✅ Keep abs and glutes tight to avoid arching back
✅ Pull smooth and steady. Don’t swing or use momentum

🚨 SKILL OF THE WEEK!🚨
The Touchdown Squat
✅ Another pistol squat regression
✅ Start with one foot on the bench, one hanging off side
✅ Hinge hips, pushing them back to lower foot toward the floor
✅ Don’t just bend at the knee
✅ Shoulders slightly forward to center your mass as you hinge
✅Foot gently touches floor, no rebounding
✅ Drive through plant foot and hips to rise back up and repeat

🚨 SKILL OF THE WEEK! 🚨
The DB High Plank Pu Through
✅ Start from high plank, abs and glutes tight, hands loaded under shoulders, DB outside rib cage
✅ Reach across body, grabbing DB with opposite hand
✅ Brace core as you pull DB under and across body, finishing with DB on near side
✅ Reset hands and repeat with opposite hand
✅ The objective is to minimize twisting, rocking and rotation of the torso by powerfully bracing throughout.

🚨 SKILL OF THE WEEK!🚨
TRX Hamstring Curl
✅ Start from your back with heels in the loops, soles pressed against the handles
✅ Engage glutes to bridge up off ground, but don’t arch your back
✅ Pull heels down and back toward your glutes, “scooping the earth”
✅ Hips should rise as your heels pull underneath you
✅ Avoid just pulling your knees in toward your body
✅ Keep your knees, hips and shoulders aligned throughout to isolate to the hamstrings and glutes

🚨 SKILL OF THE WEEK 🚨
✅ Setup with feet a shoulder width apart near back of platform
✅ Catch tension in the cord, then push hips back like your closing a car door, driving chest and shoulders down with tight lats and powerful abs
✅ Elbows lead the hands, and most power comes when hands are around ear height
✅ Hands finish outside thighs, then lead your body as you rise back up
✅ Exhale the effort, inhale during the return
✅ Know your stroke rate: More aerobic athletes should have a higher stroke rate, while powerful athletes should have a lower stroke rate

🚨 SKILL OF THE WEEK: DB Devil's Press🚨
Master your sn**ch and weighted burpee together.
Learn how to:
✅ Smoothly descend to the floor
✅ Return to your feet with power
✅ Snap your hips to drive the weights
✅ Punch the sky to get them overhead
✅ Control your breathing throughout

We're going to build some strength, endurance and capacity.

Comment if you love this movement! Or hate it!