TRX EXERCISE LIBRARY

trx SQUAT

Hold on to TRX handles with palms facing one another. Place feet shoulder width apart. Push your hips back and lower your body down until your knees are bent at 90 degrees. Keep your chest up and your core tight throughout the movement. Return to starting position driving weight through your heels and Stand facing the TRX with an under-hand grip on TRX handles and palms facing the ceiling. Lean backwards onto your heels until arms are fully extended. Keeping your back straight and core tight, Curl your hands towards your chest and return to starting position.

Level: Beginner

trx HIGH PLANK

Set TRX about 1 ft off of the ground. Place feet in TRX handles. Extend your arms and come up on your toes. Hands should be under shoulders. Keep back straight, core tight, look down, keep head and spine in neutral.

Level: Beginner

TRX ROW

Stand facing the TRX and grab handles with palms facing one another. Lean backwards onto your heels until arms are fully extended. Keeping your back straight and core tight, pull your body up towards your hands. Keep elbows close to body. Squeeze shoulder blades together at the top of the movement and slowlyreturn to starting position.

Level: Beginner

TRX W/ FLY

Adjust the TRX straps to mid-length and grab handles with palms facing forward and elbows pinched in. (Arms will make a W shape) Step backwards on one foot, as you lean back bring palms together. Return to starting position, keep elbows close to body throughout entire movement.

Level: Beginner

TRX SIDE PLANK

Adjust TRX straps to 1 foot above the floor. Place your feet in the handles and come up onto one forearm. Contract your core and raise your hips until your body is in a straight line. Hold the position without letting your hips drop.

Level: Beginner

TRX MUSCLE UP

Hold TRX handles with palms facing downward. Slowly lower your body and squat downwards. Keeping your palms downward, pull yourself up and push through until your arms are in full extension.

Level: Beginner

TRX HIGH KNEES

Hold TRX handles with palms facing downward. Lean forward, fully extend arms and run in place driving your knees upward. 

Level: Beginner

TRX BODY SAW ON ELBOWS

Adjust TRX straps to 1 ft above ground. Place feet in TRX, come up onto forearms with your elbows aligned below the shoulders. While looking downward and keeping your back straight, rock your body forward with shoulders going past your elbows. Return to starting position, keeping your core tight throughout the movement.

Level: Beginner

TRX PUSH-UP (FEET IN HANDLES)

Adjust Straps to 1 ft above ground. Place feet in straps, come up to a high plank. Hands and arms should be positioned slightly below your shoulders. Lower your body until your chest is an inch or two above the floor. Elbows should be at a 45 degree angle, Push up and return to starting position. Keep your back straight and your core tight throughout whole movement.

Level: Beginner

TRX TRICEP KICKBACK

Hold the handles with your hand palms facing up and face the anchor point. Extend your arms at your side and gently bend your arms while leaning back. Your elbows should stay at your ribs at all times. When you are all the way back with bent arms, activate your triceps to extend your arms again and make your way back upright.

Level: Beginner

TRX SUPINE CRUNCH

Lay down flat on your back and place your heels in the straps. Come up to your hands and pull hips up off the floor. Bring your knees to your chest and return to starting position.

Level: Beginner

TRX JUMP SQUAT

Hold on to TRX handles with palms facing one another. Place feet shoulder width apart. Squat down and when your knees are at a 90 degree angle explode upwards and jump in the air. Keep your chest up and your core tight throughout the movement. Return to starting position landing toes to heels. Use minimum “pull” with the TRX.

Level: Beginner

TRX BICEP CURL INTO EAR

Stand facing the TRX with an under-hand grip on handles and palms facing the ceiling. Lean backwards onto your heels until arms are fully extended. Keeping your back straight and core tight, curl your hands towards your ears and return to starting position.

Level: Beginner

TRX MOUNTAIN CLIMBERS

Adjust TRX straps to 1 ft above the ground. Place feet in straps and extend arms to bring body to a high plank. Bring your knees to chest alternating your legs continuously. Keep back straight, core tight, look down, keep head and spine in neutral.

Level: Beginner

TRX INVERTED ROW

Stand facing the TRX and grab handles with palms facing one another. Lean backwards onto your heels until arms are fully extended. Keeping your back straight and core tight, pull your body up towards your hands. Keep elbows close to body. Squeeze shoulder blades together at the top of the movement and slowlyreturn to starting position.

Level: Beginner

TRX SQUAT POWER PULL

Grasp the TRX handle with your left hand and hold it next to your chest. Keeping your core tight and body in a straight line, lower your body into a squat and slowly extend your left arm. As you lower, rotate through your upper back and swing your right arm in a circular motion to form a T with your upper body at the bottom of the row. Pull your left shoulder down and back to initiate the row. Powerfully pull yourself up and swing your right arm in a circular motion to touch the central loop, returning to the starting position.

Level: Beginner

TRX LUNGE AND TWIST

Place one foot into TRX strap and opposite foot out in front. Slowly move your foot backwards into a reverse lunge. When you are in the lunge position, rotate your body to the right, then the left, twisting in your core. Drive the foot in the TRX strap forward, back to starting position. 

Level: Beginner

TRX BODY SAW ON HANDS

Get into pushup position, place your feet into the straps, and extend your elbows fully, holding yourself up on your palms. Keeping your abs braced, drive your body back toward the anchor point. Keeping your core engaged and your back flat, pull your body back to the starting position.

Level: Beginner

TRX SPIDERMAN PUSHUP

Set the TRX in single-loop mode and adjust it to full length Place your right foot in the loop. Lower into a Push-Up and bring your left knee to your left elbow. Keep your hips square to the ground throughout the movement. Drive up out of the Push-Up and bring your leg back to the starting position.

Level: Beginner

TRX TRICEP DIPS

Stand Facing away from TRX. Place hands onto handles with palms facing downward. Drop down into a bent position with knees at 90 degrees. Slowly bend your elbows and bring your body downward until your elbows are bent at a 90 degree angle. Press upwards to starting position. Keep elbows close in towards body and keep core tight throughout the movement.

Level: Beginner

TRX KNEE TUCKS

Set TRX about 1 ft off of the ground. Place feet in TRX handles. Extend your arms and come up on onto your palms. Hands should aligned under shoulders. Keep back straight, core tight, look down, keep head and spine in neutral. Bring your knees in towards your chest, return to starting position. Repeat this motion continuously.

Level: Beginner

TRX PISTOL SQUAT

Grasp onto the handles and raise your right leg out in front of you off the ground.Squat down with your left leg while keeping your right leg straight. Squat down as far as you can. Drive through the ground with your heel and stand back up to the starting position.

Level: Beginner

TRX SINGLE ARM BICEP CURL

Set the TRX in single-loop mode. Your elbow should be bent higher than your shoulder. Lower your body down and away until the working arm is fully extended, then pull yourself back up.

Level: Beginner

TRX SINGLE ARM ROW

Set the TRX in single-loop mode. Grab the handle with one hand and lower your body in one smooth controlled movement. Pause for a moment at the bottom to reengage your core. Use your arm to pull you back up to the start position with your elbow staying close to your body throughout the movement. Squeeze your shoulder blades at the top and keep your core tight.

Level: Beginner

TRX SIDE BRIDGE

Adjust the TRX to 1 ft above the floor. Lie on your side with the left hip in line with the anchor. Position the elbow under the shoulder. Place toes in the straps, press the feet down into the straps until the body is lifted parallel to the floor. Raise opposite hand to the ceiling and hold position.

Level: Beginner

TRX JUMP SQUAT AND POWER PULL

Grasp the TRX handle with your left hand and hold it next to your chest. Keeping your core tight and body in a straight line, lower your body into a squat, jump upwards and land softly on your feet. Slowly extend your left arm and squat downward. As you lower, rotate through your upper back and swing your right arm in a circular motion to form a T with your upper body at the bottom of the row. Pull your left shoulder down and back to initiate the row. Powerfully pull yourself up and swing your right arm in a circular motion to touch the central loop, returning to the starting position.

Level: Beginner

TRX JUMP LUNGES

Hold TRX handles with palms facing each other. Stand tall with your feet hip-width apart. Jump one foot backwards, keep spine tall and the weight in your heels.Lower your body until your front knee is bent to a 90 degree. Jump your back leg forward, and your front leg backwards, alternating lunging continuously.

Level: Beginner

TRX PIKES

Place the top of your feet securely into straps. Lie flat on your stomach with your hands placed shoulder-width apart, under your shoulders and facing forward. Press yourself upward until your elbows are fully extended. Slowly pull your legs towards your chest. Knees must remain extended knees and toes pointed downward. Continue the movement until your hips move directly over your shoulders in an inverted shoulder press position. Slowly return back to starting position. Keep core tight throughout the entire movement.

Level: Beginner

L-SIT PULL UP

Grab onto the TRX handles with your hands a little wider then shoulder width apart and palms facing forward. Sit on the ground and full extend your legs so that your body makes the shape of an "L". Pull yourself up so that your chin goes over the handles and then lower yourself back down to starting position.

Level: Beginner

SIDE LUNGES (BEGINNER)

Hold TRX Straps with palms facing one another and feet in a wide stance.  Shift your weight to one side, keep your toes pointed forward and stay low. Extend the left knee, driving your weight to the right, flexing the knee and hip into a side lunge. Sit into your right glute, keeping your core tight and chest upward. Push your weight through your right heel and extend right leg to return to starting position. Alternate sides.

Level: Beginner

SIDE LUNGES (ADVANCED)

Place your left foot in the TRX strap. Take lateral step to the right. Keep your toes pointed forward and stay low. Extend the left knee, driving your weight to the right, flexing the knee and hip into a side lunge. Sit into your right glute, keeping your core tight and chest upward. Push your weight through your right heel and extend right leg to return to starting position.

Level: Advanced

TRX FALL OUTS

Stand facing away from TRX and holding the straps with your palms facing downward. Lean into the straps, moving to an incline push-up position. Keep your arms straight and lean forward bringing your body towards the ground. Raise your arms up and over your head. Keep your body in a straight line with your core braced throughout the movement. Return to starting position.

Level: Beginner

AB CRUNCH ON FOREARMS

Set TRX about 1 ft off the ground. Place feet in handles and assume low plank position on forearms. Wrists should be under shoulders. Keep back straight, core tight, look down, keep head and spine in neutral. Bring your knees in towards your chest, return to starting position. Repeat this motion continuously.

Level: Beginner

TRX OBLIQUE CRUNCH

Place your feet in the TRX straps. Come up into a high plank position, with shoulders aligned with wrists, back straight and head facing downwards.Bring your knees in to one side of your body, twisting at waist. Return to high plank position. Bend the knees and twist to repeat the move on the opposite side.

Level: Beginner