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Lower Body ExercisesLower body work on the TRX integrates core activation and results in more effective training for strength, stability and power.Because some percentage of bodyweight is unloaded onto the TRX, lower body exercises can be performed through greaterranges of motion safely with less stress. In addition, Suspension Training allows for unilateral (single) leg training in morevariations, which delivers more effective results than any other training tool. Unilateral leg training is appropriate for all levelsof fitness and performance training to teach and improve movement, flexibility, strength, agility and power.TRX SquatADJUSTMENT: MBENEFITS:This simple squat takes some load offthe knees by leaning back slightly.TIP:Press glutes back on the way down andengage them on the way up.TRX Single Leg SquatADJUSTMENT: MBENEFITS:Allows for greater range of motion byutilizing the TRX for balance.TIP:Keep heel on ground for full leg and gluteactivation.TRX Assisted Lunge(aka Split Squat)ADJUSTMENT: MBENEFITS:Initial progression allows body to staycentered and build lower body strength.TIP:Keep shoulders stacked over hips andcore engaged while driving throughlegs and hips.
Lower Body ExercisesTRX LungeADJUSTMENT: MCBENEFITS:A hands-free lunge that challenges unilateralleg strength and core stabilization.TIP:Keep heel on the ground and fully engage legand glutes.TRX Hamstring Curl(Hips Grounded)ADJUSTMENT: MCBENEFITS:Strengthens hamstrings, hips, glutesand core.TIP:Bring heels toward glutes andmaintain even pressure on the footcradles to fully engage the hamstrings.
Upper Body ExercisesMany upper body exercises on the TRX resemble other types of traditional pressing and pulling movements, but the whole bodyintegration and core activation makes them extremely effective at building functional strength.TRX Chest PressADJUSTMENT: LBENEFITS:Strengthens chest, triceps,shoulders and core.TIP:Keep hands high enough to preventthe straps from rubbing againstarms during the exerciseTRX Push-UpADJUSTMENT: MCBENEFITS:The suspended environment strengthensand integrates stabilityand mobility of the push-up.TIP:Keep the tailbone lifted andcore engaged to maintain body alignmentand avoid dropping or sagging in the backand hips.21TRX Atomic Push-UpADJUSTMENT: MC34BENEFITS:This combination is a high intensity fullbody exercise.TIP:Drive tailbone up and bring knees into chest.
Upper Body ExercisesTRX Mid RowADJUSTMENT: SBENEFITS:Strengthens back muscles in a differentposition than the “high” or “low” row versionsfor complete strength development.TIP:Draw shoulder blades in close togetherwithout shrugging shoulders.TRX Low RowADJUSTMENT: SBENEFITS:Strengthens back and arms in theirstrongest pulling position.TIP:Start in a deep body angle and initiate thepull with back, not arm.
Core ExercisesTRX Plank(on Hands)ADJUSTMENT: MCBENEFITS:Builds strength and endurance in theshoulders and core.TIP:Keep shoulders pulled back and coreengaged to keep back from sagging.TRX Crunch(on Elbows)ADJUSTMENT: MCBENEFITS:Strengthens core and lower body with acardiovascular challenge as tempo andrepetitions increase.TIP:Contract abdominals and lift hips slightlyfor a full knee tuck.TRX Oblique CrunchADJUSTMENT: MCBENEFITS:Integrates chest and shoulder stabilitywith dynamic core movement.TIP:Move in a controlled manner when drawingknees toward elbows to fully engage core.
Core ExercisesTRX PikeADJUSTMENT: MCBENEFITS:This intense move requiresupper body and core stabilization tostrengthen abdominals and shoulders.TIP:Keep pike strong by activating quadricepsand avoiding bending knees.TRX Mountain ClimberADJUSTMENT: MCBENEFITS:Integrates core strength with hip mobility.TIP:Keep even tension on each of thefoot cradles.
Lower Body Exercises . Lower body work on the TRX integrates core activation and results in more effective training for strength, stability and power. Because some percentage of bodyweight is unloaded onto the TRX, lower body exercises can be performed through greater ranges of motion safely with less stress. In addition, Suspension Training allows for unilateral (single) leg training in more
