TRX Single Arm, Single Leg Squat1 of 13
Step 1: Stand facing the anchor. The TRX is in single handle mode, stack the elbow under your shoulder, and center the opposite leg to the anchor point. Lift the opposite leg at the hip.
TRX Single Arm, Single Leg Squat2 of 13
Step 2: Lower the hips down and back; keep your weight in the center of your foot. Make sure the knee is over ankle. Step 3: Drive through the heel of the grounded leg, extend the hips, and keep your eyes forward.
TRX Sprinter Start3 of 13
Step 1: Stand facing away from the anchor. Place straps under the arms, bring handles to both sides of the chest, and keep your bodyweight on the handles.
TRX Sprinter Start4 of 13
Step 2: Walk back to a 45-degree angle; center the working leg to the anchor point. Now drop the opposite leg down into lunge. Step 3: Drive the back leg forward and up toward the chest, coming up on the ball of the foot.
TRX Power Pull5 of 13
Step 1: Stand facing the anchor, put the TRX in single handle mode. Hold onto the handle and with the free hand reach toward the anchor, following the main strap. Pull back the other arm into a high row, keeping your weight in the heels.
TRX Power Pull6 of 13
Step 2: Drop the free hand down and back; your eyes follow the hand. Rotate through the core and maintain proper body alignment. Step 3: Return to the starting position, focusing on rotational movement the entire time.
TRX Swimmer Pull7 of 13
Step 1: Start in the ending position to measure the appropriate stance and range of motion (ROM). Stand facing the anchor in an offset stance, pulling the TRX back, keep the arms by your sides and palms face away from the anchor point.
TRX Swimmer Pull8 of 13
Step 2: Slowly lower the body down to the start position, maintaining a soft elbow angle throughout movement. Step 3: Pull through moving the body up toward the anchor and keep the core engaged.
TRX Plank9 of 13
Step 1: Kneel facing away from the anchor with both feet in the foot cradles. Make sure to align the hands under the shoulders.
TRX Plank10 of 13
Step 2: Lift the knees up and off ground. Step 3: Maintain proper body alignment from head to toes.
TRX Hamstring Curl11 of 13
Step 1: Sit facing the anchor, place your heels in foot cradles and lie down with the legs extended and feet directly below the anchor point.
TRX Hamstring Curl12 of 13
Step 2: Drive the heels down into the foot cradles while lifting the hips up and pulling the heels in. Step 3: Return to starting position.