Exercise of the Week: TRX Flutters

Learn how to perform TRX Flutters, an exercise lacrosse superstar Paul Rabil performs to build core strength and stability.

The STACK Exercise of the Week helps you improve your overall sports performance—including strength, speed, conditioning and flexibility.

The Exercise

  • TRX Flutters

Who's Doing It

  • Paul Rabil, MLL All-Star

Sports Performance Benefits

This move strengthens your entire core by placing your body in an unstable plank position. Performing arm flutters further decreases your stability, forcing your core muscles to support your spine to keep you in a balanced position. The stabilizing muscles in your shoulders must also work to maintain control of the TRX, strengthening muscles that help prevent rotator cuff injuries.

How To

  • Hold the TRX handles in front of your chest and lean forward so your body is at a 45-degree angle (or better) to the ground.
  • Move your right hand straight up six inches while pulling your opposite hand straight down six inches.
  • Switch your hand positions.
  • Continue alternating for specified reps.

Sets/Reps: 3x8-10 each arm

Coaching Points

  • Keep your body in a straight line and your core engaged.
  • Don't let your hands flare out to the sides.
  • Start with short strokes and progress to longer strokes as you become comfortable with the movement.
  • To increase the challenge, lean forward even more.

RELATED: Complete TRX 3-Day Full-Body Workout


Photo Credit: Getty Images // Thinkstock

Topics: CHEST | PAUL RABIL | EXERCISE OF THE WEEK | TRX EXERCISES | WORKOUTS | EXERCISE | SPORTS | SPORTS PERFORMANCE | ROTATOR CUFF | SPINE | HANDLES