MOVEMENT – Power Up

Workout: Under Your Own Steam

By 24Life

Fabian Griffith applauded politely as the winners of the 2018 Next Olympic Hopeful competition were announced at the U.S. Olympic Committee training center in Colorado Springs, Colorado. It had been a series of grueling assessments at altitude. It was a little bit of a shock when he got the invitation to the finals, and as he clapped for his fellow athletes, he almost didn’t hear that his name had been called to train with Team USA Bobsled and Skeleton.

As he continues to follow the team training regimen, Griffith also works as a personal trainer at 24 Hour Fitness Apple Valley Super-Sport Gym. He experienced homelessness as a child, and the disappointment of season-ending injuries in his senior year of high school. He also has the love and support of parents who still write him motivational messages on the refrigerator whiteboard. That could be why Griffith is adept at turning up the determination when he sets his mind to competition, as well as—in his words—bringing more love and the belief that his clients can do what they set their minds to do.

24Life asked Griffith to design a workout for spring, and his 30-minute routine incorporating the TRX Suspension Trainer, body weight and weighted movements will get you going toward your goals under your own steam.

WARM-UP

Equipment: TRX Suspension Trainer
Total time: 10 minutes

TRX Hip Hinge

  • Stand facing the anchor point with your arms extended in front of you pressing down on the TRX handles and with your feet shoulder-width apart.
  • Hinge forward from your hips with a straight back, pushing your hips back and extending your arms forward.
  • Drive your hips forward to return to the start position.

TRX Single-Leg Deadlift (unsupported, optional)

  • Stand facing the anchor point with your arms extended in front of you pressing down on the TRX handles and with your feet under your hips.
  • Hinge forward from your hips with a straight back, pushing your hips back and extending your arms forward as you bring your right leg off the ground directly behind you to hip height, creating one long line from head to heel.
  • Drive your hips forward to return to the start position. Repeat and then switch legs. Keep your standing knee soft as you hinge.

TRX Crossover Lunge (unsupported, optional)

  • Stand facing the anchor point. Make sure your straps are at midlength.
  • Balance on your right foot. Lift and place your left foot behind and to the right of your right leg, toes on the ground.
  • Bend and lower both legs down to come into a lunge, with both knees at 90 degrees. Use the TRX to stabilize your lunge.
  • Press through your front heel to return to standing. Repeat, alternating sides.

TRX Runner’s Start

  • Fully extend the straps. Holding the straps and facing away from the anchor point, bring your hands underneath your armpits.
  • Put all your weight into the handles as you step one foot back like a sprinter on a starting block, toes on the ground, heels lifted, body leaning forward.
  • Drive one leg back, then extend that same leg forward and up, knee toward your chin, and maintain your balance as your hold that knee up.
  • Return to start and repeat. Switch legs.

WORKOUT

Equipment: Kettlebell, dumbbells, TRX
Total time: 10 minutes

Romanian Deadlift With Kettlebell

  • Stand with your feet hip-width apart, knees slightly bent and spine straight, and hold a kettlebell with both hands in front of your thighs.
  • Push your hips back and keep your spine long as you lower the weight toward the floor.
  • Pause at the bottom before pushing your feet into the ground and hips forward to return to a full, upright position. Repeat.

Broad Jump

  • Stand with your feet shoulder-width apart.
  • Squat down, bringing your arms behind you, and swing them forward as you explode forward in a jump.
  • Land softly in a squat.
  • Repeat.

Skier Swing (dumbbells optional)

  • Stand with your feet under your hips, holding dumbbells.
  • Come into a half-squat stance, bringing the dumbbells next to your knees.
  • Drive up out of your heels and press your hips forward to stand and use the momentum to swing the dumbbells in front of you to shoulder height.
  • Swing the dumbbells back behind you as you squat back down, and repeat, like a skier.

Ice Skater (TRX)

  • Stand facing the TRX Suspension Trainer, holding the handles with both hands in front of you and your feet together.
  • Jump to your right side and land on your right foot. Control your momentum by letting your knee bend as you land.
  • Hop rapidly from side to side.

COOL-DOWN

Equipment: None
Total time: 10 minutes

Bird Dog

  • Begin in a tabletop position with your knees under your hips and your hands under your shoulders.
  • In one move, bring your right hand out in front of your shoulder so your arm points straight in front of you as you extend your left leg behind you, pointing your left toes away from you.
  • Keep your core braced to keep your spine long and back flat as you hold.
  • Release and repeat with your opposite arm and leg.

Dead Bug

  • Begin lying on your back with your knees over your hips, bent at 90 degrees, and your arms straight, hands above your shoulders.
  • Extend your left leg out to hover over the ground as you extend your right arm above your head. Hold, then come back to start.
  • Alternate sides, extending your opposite leg and hand.

Floor Bridge

  • Lie on your back with your feet hip-width apart and your heels under your knees.
  • Push your heels into the floor as you squeeze your glutes and lift the top of your hips up toward the ceiling.
  • Release and lower your hips back to the ground.

Video & photo credit: Tom Casey, box24studio.com
Grooming: Chanel
Model: Fabian Griffith, 24 Hour Fitness

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