Ready to take your TRX Moves of the Week outside? This week, TRX Educator and Unconventional Strength owner Jesse Grund is setting up shop in his back yard to share three of his favorite TRX exercises.
If you’re a long-time fan of the TRX Door Anchor set-up, but you’re curious about venturing into the great outdoors, Grund is sharing everything you need to know about setting up your Suspension Trainer on a tree or basketball pole.
When setting up on a vertical anchor point like a tree, light pole, or basketball goal, take the strap, wrap it horizontally around the post or tree trunk, and thread the small-looped end through the wider loop of the Suspension Anchor. (Pro-tip: The Suspension Anchor is the short yellow strap. Don’t confuse it with the Door Anchor, which has black pillow-like cushion on one side.) Give the end of the Suspension Anchor a tug in the direction you’ll be working to ensure the anchor is properly secured. Clip the carabiner from your TRX Suspension Trainer through that narrow loop on the Suspension Anchor, and you’re ready to work.
Grund’s exercise picks this week are full body movements that guarantee effort from every muscle group: a TRX Overheard Squat to Y-Fly, TRX Squat to Bicep Curl, and the TRX Power Pull to Cossack Lunge. For all three of these moves, your TRX Suspension Trainer should be adjusted to mid-length, and you will stand facing the anchor point.
TRX Overhead Squat to Y-Fly
Grip the Suspension Trainer handles with your palms facing down, and your body locked in a standing plank. To increase the weight-load, take a step forward; to reduce it, take a step back. Keeping your arms and body straight, pull the handles overheard, so your hands are reaching straight above you. Next, with your upper body and core engaged, drop into a squat. While you lower and raise up from the squat, keep your arms straight above you; don’t release your upper body tension. Once you’ve returned to the standing position, lower your arms down to chest level, and repeat the move.
TRX Squat to Bicep Curl
For this move, Grund is keeping the squat, and swapping out the Y-Fly for a TRX Bicep Curl. Once again, start with straight arms and your palms facing down. This time, you’ll begin by bending your knees and dropping your butt toward the ground for your squat. Keep your weight planted in your heels, and use your glutes and hamstrings to drive back up to your standing position. Once your legs are straight, flip your palms up toward the sky, and—keeping your elbows high and steady on an imaginary shelf—pull the handles toward your temples or ears before gradually releasing back down to straight arms. Remember, your body should remain in a straight line from your ears to your hips to your heels while you do that bicep curl. Flip your palms back to the ground to repeat the combo.
TRX Power Pull to Cossack Lunge
Convert your Suspension Trainer to single-handle mode by threading the free handle through the triangle of the handle you’re using. Start with your single handle in your right hand, your hips squared to the anchor point, and your right arm fully extended. (For this move, pay extra attention to your core engagement to keep your hips from rocking.) The first half of this move is a single-arm row. While executing the row with your right hand, you’ll reach your free left hand to the top of the Suspension Trainer. Your right elbow should remain close to the right side of your rib cage through this move.
As you lower down from that Power Pull, keep your left heel planted and step your right foot out to the right side. Sink down on the right leg, while keeping the left leg straight for a side lunge. Planting your right foot into the ground, drive back up to your standing position, and bring the right foot back to its original position before repeating the rep.
Don’t forget to balance out the sides by repeating the TRX Power pull to Cossack Lunge on the left side. Remember, when you’re holding the handle in your left hand, your right heel will stay planted and your left foot will step to the side for your lunge.
Inside or outside, TRX is here to challenge you to stay healthy and strong. For more moves from Jesse Grund and TRX pros from around the world, be sure to follow TRX Training on Facebook and Instagram.