In his years as a strength coach, Bob Seebohar has assessed the functional movement patterns of hundreds of endurance athletes and has noticed a trend: 90% to 95% of these athletes display problems in three areas: 1) deep abdominals, 2) shoulder stabilizers and 3) hip rotators.

To correct the imbalance or loss of function in these areas, Seebohar used to rely on balance boards, foam pads and tubing, but with the TRX, he now finds it much easier to isolate the areas of concern. “Using the TRX is not only more effective,” says Seebohar, “but it incorporates other stabilizing muscles at the same time, which is a double bonus.”

Some of his favorite TRX exercises to target these areas of imbalance are listed below. These exercises will help to address the main areas of imbalance frequently found with endurance athletes. Depending on the individual athlete’s level of imbalance and weakness, these exercises should be done two to four times per week.

Problem Area: Shoulder Stabilizers
Corrective Exercise: TRX Push-up (with Push)

Push-ups are very effective to strengthen the upper body and core musculature. However, by adding an extra push at the top of the normal range of motion, you turn this traditional exercise into a super exercise that accentuates the shoulder stabilizers. You can do this exercise two different ways. The first is to start with your feet in the TRX foot cradles and your hands on the ground in a front plank position. Perform a regular push-up, but as you reach the end of your normal push-up range of motion, push a bit more to spread the shoulder blades apart and go up another two to three inches.

The second way of doing this is to have your feet securely on the ground and your hands in the TRX in a chest press position. Perform a TRX Chest Press and again, at the top of the normal range of motion, round out the shoulder blades to get another few inches at the top. This second method is more advanced since the shoulder stabilizers are engaged more to control the upper body.

Problem Area: Deep Abdominals
Corrective Exercise: TRX Plank to TRX Side Plank to TRX Pike

Begin with your feet in the TRX foot cradles and your hands on the floor in a push-up position. Hold this front plank position for 10 seconds and then rotate onto your right side while lifting your left hand off the ground. Hold this for 10 seconds and switch to the left side and repeat. Return to the front plank position and finish up with 10 reps of the TRX Pike to finish off one set.

Problem Area: Hip Rotators
Corrective Exercise: TRX Single Leg Squat (with Rotation)

This is a great exercise to emphasize the side muscles of the hip. To perform this movement, configure your TRX into single handle mode and place your right foot in the foot cradles with your left leg out in front. Then perform a squat, but instead of simply going down and up in the same plane, reach your right hand across your leg and reach for the outside part of your left foot so that you create a crossover of your midline. Pretend there is a pencil on the outside of your left foot, and you need to pick it up with your right hand. This small rotation within the TRX Single Leg Squat will activate and strengthen the hip rotators.

Bob Seebohar (www.fuel4mance.com) is a Board Certified Specialist in Sports Dietetics, the former Director of Sports Nutrition for the University of Florida and most recently served as a sport dietitian for the US Olympic Committee. Bob traveled to the 2008 Summer Olympic Games as a sport dietitian for the US Olympic Team and the personal sport dietitian for the Olympic Triathlon Team.