Some of My Favorite TRX Exercises

Benefits: Builds single leg stability and strength

Set-Up- TRX Mid-Position.

Start Position 

• Stand facing TRX elbows bent at side.
• Feet Hip Distance Apart

Movement Description

•   Lower tailbone towards the ground
• Keep knees in line with toes
• Return to start position  Tip: Keep weigh on heels .

Benefits: Builds single leg stability and strength

Set-Up- TRX Mid-Position.

Start Position 

•  Grab the handles and stand with your body facing the anchor point. Step back until all slack is removed from the suspension straps. Your arms will be extended forward with your palms facing each other

Movement Description

•  Stand so one leg is centered with the TRX anchor point, keeping your core tight and a neutral spine. This is your starting position. 
•  Extend the other leg behind you and externally rotate that leg as you lower into a lunge. The right foot crosses behind the left and the right toe gently touches the floor or ground. Press through the left foot to maintain balance during the movement. 
•   Drive through the left heel to reverse the movement and return to the start position. 
•  Perform the exercise for a determined number of reps and repeat on the other leg to complete the cycle.
   

 Benefits: Quads, Glutes, Calves, and Core 

.

Benefits: Strengthens Chest, Shoulders, and Core

Set-Up TRX Fully Lengthened.  

Start Position

• Face away from anchor point with feet shoulder width apart 
• Hold handles in front of chest with arms extended.
• Keeps hands high enough so TRX does not touch arms or shoulders.  

Movement Description

•  - Lean forward while holding your body upright, spine and neck in neutral position.
• With your abs and pecs tight, and elbows slightly bent, open your arms to form a T with your body.
• In a slow and controlled movement, return to the up position, squeeze the muscles and touch your hands together.

Progression: Perform exercise at a deeper angle.

Benefits: Strengthens Shoulder, Arms, Back.  Improves Posture By Engaging Rhomboid Muscles Which Pulls Shoulders Back Towards The Spine. 

Set-Up TRX Mid-Position.  

Start Position

•  TRX Inverted Row - Supinated Grip  Facing anchor point, medium angle feet offset.
• Take hold of a suspension trainer with a shoulder width grip and palms facing toward each other, bring your feet forward and lie back with your arms fully extended.

Movement Description

• Pull your body up with your chest coming towards the suspension trainer.  - Lower under control to the starting position.
• Keep your tummy drawn in and your body aligned through the whole movement.  

Tip; Keep shoulders pulled down and back throughout movement and arms 45 degrees from body at top of each rep. 

Progression: Perform exercise at a deeper angle.

Benefits: Strengthens Triceps and Core

Set-Up TRX Mid-Position.  

Start Position

• Start facing away from the anchor point and take a handle in each hand.
• . Face away from anchor point with straps mid-length   - Lean forward, extending arms with palms down.
• 
  

Movement Description

• Bear weight on the handles.  Maintain alignment as you bring hands towards temples or behind head for a greater challenge.  
• Return to a starting position by driving hand forward, extending elbows, keeping tension in the handles.  
• Tip: Adjust angle and speed to increase intensity or place feet in an offset position for regression.  Strengthens triceps and core.  
   

Progression: Perform exercise at a deeper angle.