TRX is a unique training tool, for the reason that, instead of using exercise machines or hand-held weights, you are using your own body weight and gravity to perform a particular exercise.
It is especially effective in developing strength, balance, flexibility, movement, and stability - the best part is that you can control the angles and movements yourself, therefore it can work for all fitness levels.
1. Low pulley row
Start by facing the TRX anchor point – take hold of the handles with a neutral grip (palms facing each other)
Take a step forward so the TRX is taut then lean back slightly so the TRX is supporting your bodyweight: Your arms will now be straight and you’re ready to begin
Pulling through your arms, bring your chest to meet your hands bending at the elbows, squeezing your shoulder blades together as you reach the top
Lower yourself back to your starting point under control
2. Chest Press
Start by facing away from the anchor point – the TRX should be on the outside of your arms and your palms facing down
Take a step back to create a 45º angle with your bod
Begin the movement by lowering your chest towards your hands by bending your elbows (like a press up) maintain a straight back throughout the movement
Return to your starting point by extending your elbows to straighten your arms.
3. Rear Delt Flys
Begin by facing the anchor point with your arms straight out in front of you at shoulder height (hands should be facing in)
Separate your arms by squeezing your shoulder blades together: the further you spread your arms the more leverage you feel.
Ideally at the end of the contraction both arms will be straight out on either side of your body
To repeat the repetition slowly reverse the movement.
4. Assisted Squat
Begin by facing the anchor point – take hold of the TRX with a neutral grip to take all the slack, ensuring the TRX is supporting your bodyweight
Start the squat using the resistance of the TRX to assist you on the way down
Push yourself to squat slightly lower which means the leverage supplied by the TRX should make this easier
Complete the rep by returning to your starting point
Facing away from the anchor, place your left foot through both TRX handles leaving your right foot planted
Begin the movement by allowing your planted foot to bend (as it would in a squat)
As your body lowers, begin to stretch the foot in the TRX backwards.
Avoid going deeper than 90 degrees as the main focus of this movement is stability.
6. Standing Plank Rollout
Hold on to the trx handles with your palms facing your thighs
While keeping your abs and core engaged and your arms straight, slowly extend your arms out in front of you.
Move as far as you can control and then use your abs and arms to pull yourself back to the starting position.
TRX movements can be performed at higher rep ranges than their resistance based counterparts – meaning for each exercise you should look to complete 15-20 reps each set.
Try and be strict with rest times too as this is usually what dictates the intensity of a session.
– 45 seconds rest between each set and
– 1 minute between each new exercise.
This session can quite easily be performed twice weekly for around 2-3 weeks.
You’ll gradually increase core stability and balance and be ready to try some more advanced movements in no time!