(a) Lift your hips up, maintaining a neutral neck and spine, legs straight. Start by lying on the back, and placing your heels into foot straps. RELATED: Is It Better to Do Cardio or Strength Training First? 6. TRX Hamstring Curl Make sure to maintain even tension on each foot strap to keep your legs from sawing back and forth. Note: This ab-torching move takes a lot of control. (b) Return to start position and repeat for 12-15 reps. (a) Bring the knees in to the chest, while engaging the core and keeping the feet side-by-side. Start with the body in a shoulder plank position, palms flat on the ground, and feet in the foot straps (the straps should be perpendicular to the ground). (b) Return to starting position with control, maintaining a neutral spine. (a) Start in the plank position and shift your body back a few inches toward the anchor. Note: If 30 seconds feels pretty comfortable, challenge yourself with body saws. (a ) Press the body up into a plank position, forearms planted firmly on the ground, and hold for 30 seconds. TRX Plank (Body Saws)īegin with the knees on the ground, feet in the foot straps. RELATED: 5 CrossFit Workouts That Will Kick Your Butt 4. Complete 12-15 reps, or as many as you can complete with proper form. Pro tip: To prevent the straps from scraping against the skin, try bringing your hands a little higher and further from the body. The hands should stay a few inches from the body so the straps don’t scrape against the armpits or sides of the chest. (b) Press back up to return to the start angled- plank position. (a) Press the body toward the direction of the straps, descending with control. TRX Chest Pressįace away from the anchor point and lean into the straps like you’re about to complete a push-up, arms still fully extended. (b) Keeping the core engaged and the spine straight, pull the body back up to the external rotation. (a) Offset the feet (one foot in front of the other), and fall back slowly with control, allowing the wrists to realign with the arms. Start in the end range of the external rotation (palms facing the wall), straps pulled back so they are on an even plane as the head, elbows forming a 90-degree angle. TRX High Row to External Rotationįor all those desk workers out there, this move is great for strengthening the back muscles that support good posture. RELATED: 6 Common TRX Mistakes (and How to Fix Them) 2. Pro tip: Rather than use the arms to pull yourself up, push into the front heel to return to standing. (b) Bring the lunging foot back to meet the non-lunging foot. Arms will naturally fall away from the body during the descent. (a) Descend one leg back into a lunge - the knee just hovering off the ground at roughly 90-degrees. Start with arms by the sides (not extended), holding a TRX handle in each hand. RELATED: 275 Bodyweight Exercises to Shake Up Your Routine Your Total-Body TRX Workout Not sure how to perform a move? Scroll down below the infographic for detailed how-tos. Hang on - you’re in for a serious workout! Each move can be modified to make it more or less challenging - just play around with the angle of the body or the distance to the anchor to reduce or increase tension on the straps. This 20-minute TRX workout, created by master trainer Garson Grant, will target the core, glutes, chest, hamstrings and back - all with just the TRX straps, your bodyweight, and some good old-fashioned gravity. Straight from the Navy SEALs, TRX has been shown to increase strength, balance, flexibility and stability, all in one portable, lightweight package.
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