If you're looking to mix up your training and coaching routine with TRX, check out these 5 full-body moves that will give you maximum bang for your buck.
1. TRX Overhead Squat
Purpose - Placing your hands overhead while you are squatting engages your core muscles as well as the muscles of your posterior chain (posture muscles) - the added result is an increase in heart rate.
Tip - Keep your arms straight and biceps in line with the ears. Keep the straps pulled tight from start to finish, this will engage your muscles, adding an awesome upper body challenge. For an extra burn, hold the bottom of the squat for one second.
2. TRX Decelerated Push-Up
Purpose - The slower deceleration movement combined with the explosive push keeps the muscles guessing.
Tip - Keep your plank solid! As you begin to fatigue the plank is often the first thing to go, ensure you are engaging the core by pulling your ribs down toward your hips. Flex your feet in the foot cradles pointing your toes towards your nose and push your heels into the handles for increased leg muscle recruitment. The stronger your plank, the easier your push-up.
3. TRX Tricep Roll-Out to Extension
Purpose - By kneeling, you are reducing the strain without having to sacrifice the angle. This allows more isolation for the tricep and more control for the shoulders.
Tip - Keep the shoulders down and away from your ears especially at full rollout, and keep the elbows in tight to the body and pointed at the ground.
4. TRX Crunch to TRX Pike Combo
Purpose - By keeping a loaded crunch before you pike, you activate the quads in a whole new way!
Tip - While setting up your plank, make sure to keep your shoulder blades set down and back. Think about corkscrewing your palms into the ground, turning the elbows in to point at your knees. Finally make sure once you crunch the knees under the hips, you push down into the top of the foot and go straight up and down for the pike.
5. TRX Inverted Row
Purpose - To allow a deeper angle on the row and a bonus glute workout.
Tip - Keep the shoulders set in between sets. Even though the hips will touch down on the ground between reps, don’t lose the lift in your chest and shoulder blades pinched together. This will add isolation throughout the movement. Also, push the hips as high as you can to create a table top with the body, this will be sure to max out the glutes!
Try combining these exercises together for a full-body workout. Better yet, combine these exercises with other TRX movements. For inspiration, check out the TRX Training Club:
