Sets: 2 - 3 Sets

Girl performing TRX Swimmers Pull

TRX Swimmer’s Pull

The TRX Swimmer’s Pull is a good movement to get that end range ‘pull’ needed to propel you in swimming (breast stroke, front crawl, butterfly). The level of difficulty can be modified by leaning more towards the ground, which puts you closer to the TRX anchor.

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Girl performing TRX Crunch

TRX Ab Crunch

The TRX Ab Crunch is the watered down version of the TRX Prone Pike and is pretty much similar to the Suspended Jackknife. It is a dynamic tuck position, bringing your knees to your chest. It is a strong core activator, while working the upper body isometrically to stabilize you through the movement

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Girl performing TRX Single leg squat

TRX Pistol Squat

The TRX Pistol Squat is the same as the Single-Leg Squat. Holding onto the TRX starps while executing this movement allows you to maintain an upright position throughout the movement, but also works the scapular retractors (ie: the rhomboids) which help avoid the typical rounded shoulder posture typical of Western “office worker'” society.

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Girl performing TRX Single leg squat

TRX One-legged Squat

The TRX Single-Leg Squat is otherwise known as the Pistol Squat when one without the TRX straps. Holding onto the TRX starps while executing this movement allows you to maintain an upright position throughout the movement, but also works the scapula retractors (ie: the rhomboids).

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Man performing TRX Side Plank

TRX Side Plank

The TRX Side Plank exercise is again a variation of the regular floor side plank, with your feet suspended in the TRX straps. In addition, a rotation element is added to this side plank, which is great dynamic core stability work in the often neglected Transverse (rotational) plane of motion.

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Man performing the TRX Plank

TRX Plank

The TRX Plank exercise takes the regular plank position, from a stable floor environment, and adds a suspended leg variation to it, by putting your feet in the TRX straps. This adds another core stability to this basic stability exercise.

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Girl Performing TRX Oblique Crunch

TRX Oblique Crunch

The TRX Oblique Crunch is a very dynamic, somewhat pendular exercise, obviously working the core, along with shoulder stability. The bonus of this exercise, is the pendular type of movement, that places more emphasis on the Frontal/ side-to-side axis of movement.

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TRX Pro 4 Strap

TRX Wide Dip

The TRX Wide dip exercise takes the already difficult bar dip exercise, which is somewhat stable and adds an unstable element to it, similar to using the rings in gymnastics. Because of this, there is greater shoulder stability that is required from this movement.

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Man performing TRX Pull Up

TRX Pull Up

TRX pull ups are a great adjunct to those wanting to perfect bar pull ups. It is also a great stand-alone exercise that is modifyable in order to enable you to better focus on your back muscles.

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Man performing a TRX row

TRX Low Row

The TRX Low Row is similar to the TRX Inverted Row (see #4). The main difference is the pulling trajectory, which is lower than the former exercise. This will help keep the emphasis on the lats, as well as the mid to lower traps.

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Man performing the TRX high row

TRX Wide Grip Rows

The TRX Wide Grip Rows is similar to the Low Row and Inverted Row. The major difference is the arms are abducted at about 45-75 degrees, which takes the Latissumus Dorsi out of the equation and puts more stress an the Rear Delts, Rhomboids, and Middle/Lower Traps. That makes this exercises biomechanically more difficult to execute,

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Man performing a TRX single arm reach

TRX Power Pull

The TRX Power Pull is of benefit in two ways: 1. This exercise is of a rotational nature, meaning that you are working on a Transverse plane, as opposed to the usual Saggital or Frontal plane. Most of the movement we do tend to be in the Saggital plane, like running, pushing, pulling, etc.

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