TRX Exercises

The TRX is a great piece of equipment to have in your “toolbox.”  It’s lightweight, packable design make it great for travel and in-home workouts.  While we do include exercises on the TRX, we do not recommend it as a standalone workout all of the time.  During exercises like squats, you are leaning back and relying on your arms to hold your body in position, making the exercise less “functional” than ideally desired.  Along the same line, the drive angle of the ascent portion of the squats do not transfer to any type of “functional” or athletic movement.  This is not to say that these exercises are not a great workout, but it probably would not be the brightest thing to have athletes or those with balance issues doing them all of the time as it lacks proprioceptive transfer.


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TRX Rollouts–  Begin in a chest press position (arms extended), with the core as tight as possible.  Slowly raise the arms overhead- never allowing the core to ‘sag.’  Once the arms are overhead, continue to keep the core tight as you return to the starting position.  This exercise is similar to the Ab-Wheel-type exercises, but in a standing position.  Complete prescribed amount of repetitions.

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TRX Rear Delt Flys–  Begin by leaning back at about a 45-degree angle, keeping the core as tight as possible, holding the handles with the arms extended.  Pull the handles apart as if opening heavy double-doors, squeezing the shoulder blades together.  Return to the start position under control.  Complete prescribed amount of repetitions.

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TRX Atomic Pushups–  Start by kneeling on the ground with your back to the TRX.  Insert your feet through the loops and get into a pushup position, keeping your core as tight as possible.  Tuck the knees in towards your chest and back out.  Once fully extended again, perform a pushup.  Complete prescribed amount of repetitions.

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TRX Knee Tucks–   Start by kneeling on the ground with your back to the TRX.  Insert your feet through the loops and get into a pushup position, keeping your core as tight as possible.  Tuck the knees in towards your chest and back out.  Complete prescribed amount of repetitions.

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TRX Mountain Climbers–  Start in the same position as knee tucks and atomic pushups.  Rather than bring in both knees at the same time like knee tucks, bring in one knee at a time (like a running motion).  One repetition = each leg tucking once.  Complete prescribed amount of repetitions.

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TRX Leg Curls–  Start by lying on your back and hooking your heels in to the handles of the TRX.  From there, elevate your hips by squeezing your glutes and pressing your heels downward in to the handles.  You are now in the starting position.  Curl your legs in towards your body, raising your hips to keep your body in a straight line from your knees to your shoulders.  Return to the starting position.  Complete prescribed amount of repetitions.

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TRX Triceps Press–  Grasp the handles and lean forward with your arms overhead.  Bending at the elbows, lower yourself until your forearms are just about aligned with your ears.  From there, reverse the motion and press yourself back to the top.  Try and keep your elbows as close to your head as possible (do not let them flare out).  Complete prescribed amount of repetitions.

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TRX Biceps Curl–  Start by grasping the handles with your palms facing up and lean back with your arms straight.  From here, flex the arms, bringing your hands towards your ears to raise your body.  Return to the start position under control.  Complete prescribed amount of repetitions.

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TRX Chest Press–  Start by grasping the handles and leaning forward about 45-degrees.  Keeping the elbows tucked in close to your sides at the bottom, press yourself upward until your arms are straight, allowing your elbows to flare out at the top position.  Return to the start position under control.  Complete prescribed amount of repetitions.

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TRX Single Leg Squat–  Grasp both handles and lean back to about a 45-degree angle.  Center your “working leg” to the anchor point of the TRX and raise the non-working leg straight out in front of your body.  From here, keep leaning back and squat until your glutes are just above the ground.  Drive through your heel and return to the start position, keeping your back as straight as possible.  Complete prescribed amount of repetitions.

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TRX Squats–  Grasp both handles and lean back to about a 45-degree angle.  From here, squat keeping your back as straight as possible.  Once the glutes are just above the ground, drive the heels down and return to the start position.  Complete prescribed amount of repetitions. 

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TRX Inverted Row–  Grasp both handles and lean back to about a 45-degree angle.  Wth the palms facing downward and the arms extended, pull yourself up to the handles (keep the core tight, retract your shoulder blades)- slowly rotating your hands until the palms are facing each other.  Return to the start position under control.  Complete prescribed amount of repetitions.