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Dough Balzarini, a personal trainer and strength coach at Fitness Quest 10 in San Diego, flexes his creative muscles and demonstrates five innovative TRX moves to mix up your routine and take your fitness to a new level. The untraditional, advanced TRX exercises in this video will definitely test your core strength, endurance, flexibility and coordination. “I occasionally incorporate these complex moves to challenge my athletes or clients beyond their comfort zones,” says Doug. “I only suggest these to clients in good health with no musculoskeletal issues.” We don't recommend these moves for everyone, so please exercise caution and only attempt if you feel comfortable doing so.  1. TRX Plyo Hand HopsThis explosive movement helps develop pushing power through the shoulders and arms while keeping the trunk engaged the entire time. Doug uses this exercise with some of his MMA fighters, who need to develop explosive upper body strength to help push their opponents away during a scramble. We recommend you do not perform this move if you have any wrist or shoulder issues. 2. TRX Inverted StarThis great movement works the posterior chain from the glutes and low back all the way up to the traps and rear deltoids. Think of this move as a progression of the traditional TRX Y Deltoid Fly. By lowering the body under the anchor point, we’ve created a much more challenging angle. Doug likes this movement because it gets the posterior lower body and posterior upper body working together to create an explosive extension. He uses this movement with MMA fighters and some “overhead athletes” (volleyball, baseball, etc.). 3. TRX Inverted Gator ChompSimilar to the TRX Inverted Star, this exercise requires core and backside strength. Control this movement on the way up and down to get the most benefit. Unlike the TRX Inverted Star, Doug slows this movement down a bit both concentrically and eccentrically to increase TUT (time under tension) and really challenge the backside shoulders. This exercise can be used with most clients who have healthy shoulders by using the appropriate foot position. 4. TRX Inverted Windshield WiperA spin-off of the traditional hanging windshield wiper, this exercise summons a true test of bodyweight strength and torso control. You must have sufficient grip strength and strong abs and obliques to perform this movement correctly. Focus on controlling your trunk rotation and keep your core braced the entire time. Doug likes to test his advanced clients with this move from time-to-time to see if they can get 10 reps. 5. TRX Pommel HorseDerived from the gymnastics world, the TRX Pommel Horse challenges the core and shoulders. Doug does not actually perform this exercise with clients; he has only shown it to some of his most advanced, well-conditioned athletes who were unable to perform it because their fee and ankles were too big. To perform the TRX Pommel Horse, it helps if you have smaller ankles, so your feet will fit in the TRX foot cradles. Tell us in the comments below if you have any innovative TRX moves to share. If you need a TRX Suspension Trainer, get yours here.  Doug Balzarini works at Fitness Quest 10 (www.fq10.com) as a personal trainer, strength coach and Operations Director for Todd Durkin. A Massachusetts native, he earned his Bachelor’s degree in Exercise Science with a minor in Business Management from Westfield State College. Since moving to San Diego, he has completed some graduate work in Biomechanics at SDSU, obtained an ACE Personal Trainer certification, the NSCA-CSCS certification, a Spinning certification, TRX instructor training, EFI Gravity instructor training and FMS training. He has also appeared in eight fitness videos, written numerous fitness articles, completed a MMA Conditioning Coach certification program and has competed in multiple grappling tournaments.

  No matter where you are or how small the space, this TRX Small Space Workout can fit into your life, even in your college dorm or studio apartment. Take our quick space assessment quiz for customized workout solutions for your living area. To highlight the reality of the "small space" situation, we've shot this quick workout right in Liana Hughes' tiny, second floor, San Francisco apartment. TAKE OUR TRAINING QUIZ Here’s the workout: TRX Hip Press (8 reps)TRX Hamstring Curl (8 reps)TRX Side Plank (4x10 sec hold, 3-5 sec rest each side)TRX Abducted Lunge (8 reps each leg)TRX Low Row (8 reps)TRX Y Deltoid Fly (8 reps)TRX Burpee (8 reps each leg) Of course, there’s no better workout companion than fresh air, but if you're just taking a study break, or an indoor workout is your only option, sometimes you just need to push the coffee table out of the way and get to work. Liana just got a great workout in a space no bigger than a yoga mat. Purchase your TRX Suspension Trainer here.

Fraser Quelch and Randy Hetrick demonstrate the TRX High Biceps Curl, a powerful biceps exercise that also demands full body stability.

A great hamstring movement. Want to find the perfect hamstring exercises for your fitness level? Take our quick assessment quiz to get a personalized training plan. This exercise is made increasingly difficult by pushing the hips higher off the ground during the action. TAKE OUR TRAINING QUIZ

TRX is turning over a new leaf this Fall by making the switch to Digital Manuals. Our Education Journey (STC, FTC, GTC, and RTC) are all going digital. This will enable participants to digitally interact with our education manuals, as well making our manuals more portable and easily accessible. They will be delivered to participants via their TRX MyLocker Accounts. Participants in the soft launch window, August 22nd through September 30th 2015, will receive both a hard and digital copy of the manual. Beginning October 1st 2015, all Education Journey courses will completely switch to 100% digital. Please refer to our FAQ's below and online for more details. If you have any specific questions you can contact our Customer Service team. Cheers,  TRX Education & Training Team TAKE OUR TRAINING QUIZ TRX Education Course Digital Manuals FAQ’s How will I receive my Digital Manual? Once you sign up for a TRX Education Course, you will receive a confirmation email with a token code to redeem your Digital Manual via your MyLocker account. Do I have to create a MyLocker account in order to redeem my Digital Manual? Yes. You’re Digital Manual will live in your MyLocker account; from there it is recommended you download your Digital Manual to your electronic device prior to arriving to your course. Your digital manual can be downloaded and saved onto your electronic devices for future use. Will I also receive a hard copy manual at the course? All courses between Aug. 15th - Oct. 1st 2015 will receive BOTH a hard and digital copy of the manual. All courses AFTER Oct. 1st 2015 will receive a digital copy ONLY. What If I want a hard copy manual? Can I purchase a hard copy manual separately? Unfortunately, we don’t sell a hard copy separately.  However, should you want a hard copy to take notes on, it is advisable to print your manual ahead of time and/or bring a notebook to the course. What format do the Digital Manuals come in and what devices are compatible? Digital Manuals are in a PDF format so any laptop, mobile device, and tablet that supports PDF files are compatible with our Digital Manuals. It is recommended, but not necessary, that you download and view using Adobe Acrobat (computer) or Adobe Acrobat Reader App (mobile/tablet). Can I take notes on my Digital Manual? TRX’s Digital Manuals have editable text fields to take notes on via your electronic devices. It is recommended, but not necessary, that you download and view using Adobe Acrobat (computer) or Adobe Acrobat Reader App (mobile/tablet). 

  I like incorporating this TRX hamstring circuit into my training regimen on a regular basis, especially when my body needs a break from the usual hamstring culprits that many are used to relying on; RDL's, Single Leg RDL's, Hamstring Curls, Glute Ham Raises, and Eccentric Hamstring Drops. Want to know which hamstring exercises best match your current strength level? Take our quick fitness assessment quiz for personalized recommendations. All of these exercises are great for increasing strength, but it's good to try something new. With the TRX Suspension Trainer, it's always easy to freshen up your training while improving your quality of movement and keeping your overall workout efficiency and effectiveness at a high level. TAKE OUR TRAINING QUIZ The Exercises   1. Hamstring Hold x10 seconds *Position your heels in the foot cradles of the TRX.  Legs are straight, triceps and elbows are flush with the ground and can provide stability, slowly press heels into straps, slowly raising lower body off the ground, and hold in a straight line.   2. Hamstring Curls x10 *Heels stay in the foot cradles of the TRX, triceps and elbows are still flush with the ground and can add stability as you slowly elevate lower body, and bring heels under your glutes.  Important to keep hips extended throughout the movement, this will help to really isolate your hamstrings.   3. Hip Thrusts x10 *Place balls of feet in the foot cradles of the Suspension Trainer, knees are bent at 90 degrees, press feet into straps, raising hips up and down, focusing on the high hamstring (where the hamstring meets the glute). Give this hamstring circuit a try at the end of your next leg day, and smoke those hamstrings! Coach Thom- Create a great day!    If you don't have a suspension trainer, pick one up today. TRX® PRO4 SYSTEM BUY NOW TRX® HOME2 SYSTEM BUY NOW TRX® TACTICAL GYM BUY NOW   Scott Thom recently completed his second season with the Washington State University men’s basketball program as the team’s strength and conditioning coach/player development, after serving in the same capacity at California the previous four years. Prior to joining the staff at California, Scott coached basketball and taught physical education for seven years at Vintage High School in Napa, Calif. Scott received his bachelor’s degree in physical education from Chico State in 2002, a teaching credential in physical education from Sonoma State, and a masters in Coaching and Athletic Administration from Concordia University. He is certified though both CSCS and USAW.  Scott writes articles for STACK and Harbinger Fitness.   

Learn to activate your glutes with the TRX Suspension Trainer to help you run, jump, sit and move better. Your glutes are among the most important muscles in your body. If you’re a runner, they give you stability. If you’re a volleyball player, they give you power. Even if you’re just walking down the street, you need functional gluteal muscles to keep your pelvis in line. When these muscles are not firing properly, your body is unable to perform at its optimal capacity and is susceptible to injury. While many factors can lead to faulty glutes, tight hip flexors are the most common culprit. Want to find exercises that target your specific mobility needs? Take our quick assessment quiz to get a personalized plan for activating your glutes and releasing tight hip flexors. When you sit for long periods of time, your hip flexors become shorter and tighter. Your hip flexors act as an antagonist to your glutes, which means it is impossible to activate both muscles at the same time. Thus, tight, overactive hip flexors prevent your glutes from doing their job, and other muscles, such as the hamstrings and low back, are forced to take over. TAKE OUR TRAINING QUIZ We can optimize the function of our glutes by working to increase the natural loading of the muscle group. How? By using other parts of our body as “drivers” during traditional glute exercises to accentuate the load and force the proprioceptors to turn the glute muscles on. Let’s look at the lunge. If we are trying to accentuate glute loading, we can achieve this by adding a multidirectional reach. This reach drives the pelvis to rotate forward, increasing hip flexion. This action also increases the stretch or loading of the glutes and causes them to forcefully and eccentrically decelerate the movement, which also results in a more forceful explosion out of the lunge with reach position. In the video above, TRX Senior Master Instructor Susane Pata shows us several traditional glute exercises with varying drivers that are effective in not only activating the target areas but also in increasing range of motion, strength and balance. Be sure to start with a single set and light load before progressing. You can increase loading further by adding resistance such as a medicine ball or light dumbbells. Perform 10 to 12 reps of each exercise. Lunge with Forward Reach Lunge with Side Reach TRX Crossing Balance Lunge Lunge with Rotational Reach Deep Squat Squat with Side Reach Squat with Rotational Reach Remember, our butts are there for a reason. They stabilize the hips and assist in various hip and leg movements. Without proper function, you run into pain, dysfunction or injury that will ultimately affect your movement in sport and life. In her role as TRX Senior Master Instructor, Susane Pata travels the world teaching TRX Professional Education Courses and assists with the development and training of new course instructors. She has been involved with TRX since the company's inception and played an integral role in creating the Group Suspension Training Course we currently teach today. Susane is currently pursuing a doctorate degree in Physical Therapy.

Coach Miguel here, and I want to take the time to explain why I love to use the TRX® Suspension TrainerTM to “set the standard” on any of our TRX® Foundational movements. Today, and over the next few weeks we are going to challenge many of your favorite SUSPENSION TRAINING® exercises, and then change the conditions to challenge your movement, using our new line of TRX® Functional Training Tools. This circuit workout has an emphasis on the hinge, one of the TRX Foundational Movements. The key to having a successful hinge is to be sure you have maximal hip flexion, with minimal knee flexion. As you progress through this circuit I want you to focus on being explosive from the hips. Now, that doesn’t mean you increase the speed of the movement and hope for a miracle it all works out, rather, with each exercise the aim should be to build on the previous, allowing you to train the hip hinge and be deliberate with what we at TRX refer to as, “what right looks like, and what right feels like”. One more piece of advice to keep in mind as you go through this workout: whether the movement is focused on mobility, flexibility, strength or speed, remember to always “Chase Your Plank”. This means keep a strong plank as your foundation to all movements! While performing the workout, remember the following: Complete each exercise for 40 seconds and rest for 20 seconds. Begin at the station 1 Repeat each station four times before moving on to the next station. TRX® Functional Training Workout – Hinge Circuit Station 1: TRX® Hamstring Curl (with Mini Band) Station 2: Strength Band Good Mornings Station 3: Strength Band Pull Up on Bar* Station 4: Slam Balls- Heavy Slams Try this out, and check back in with us for more workouts! * Be sure to have careful placement of the Strength Band below the cervical spine, the tension of the band should be placed across the uppers traps, and not pulling on the spine and surround musculature. Miguel Vargas eats, sleeps, and breathes all things TRX®. Suspension Training® has become his passion over the past 4 years and has helped him excel in swimming, cycling, and natural bodybuilding. As a TRX coach, his only goal is to deliver exciting, challenging, and safe classes at the TRX Training Center. When he's not teaching, he works at TRX Headquarter as the Training & Development Manager, creating new content and Instructing TRX Educational Course to Coaches across North America.

  Welcome back to your next TRX® Functional Training Workout. Today's workout isn't just about having strong arms. You have to bring the whole package of balance, core stability, and strength to the party! Core stability drives every movement in this circuit, and investing in versatile functional fitness equipment helps you train multi-plane patterns at home. Before starting, take our quick form assessment quiz for customized tips on maintaining proper alignment throughout these exercises. TAKE OUR TRAINING QUIZ SOME TRX® TIPS: This circuit has a station that uses Conditioning Ropes. Make sure that the following two things are checked off before you attack those ropes: Your core is turned on Fire up your glutes and mobilize your shoulders prior to starting We categorize many Conditioning Rope Exercises as a Pull. What does this mean exactly? Well, you need to focus on “pulling” the rope in a rhythmical fashion vs. slamming the rope until you’re blue in the face, all the while hoping for that beautiful wave-like motion we all strive for. Movement standards of a pull are; active plank, with the movement being driven from the shoulders and elbows. These four stations are going to challenge you in varied planes of motion forcing you to dial-in to what we like to say, “What should be mobile and what should be stable”. Remember: Complete each exercise for 40 seconds and rest for 20 seconds Begin at station 1 Repeat each station four times before moving on to the next station TRX® Functional Training Workout – Core Stability Circuit Station 1: Stability Ball Stir the Pot Station 2: Mini-Band Squat (Band around knees) Station 3: Medicine Ball Squat with Thruster Station 4: Conditioning Rope- Step Back lunge with Alt. Waves Miguel Vargas eats, sleeps, and breathes all things TRX®. Suspension Training® has become his passion over the past 4 years and has helped him excel in swimming, cycling, and natural bodybuilding. As a TRX coach, his only goal is to deliver exciting, challenging, and safe classes at the TRX Training Center. When he's not teaching, he works at TRX Headquarter as the Training & Development Manager, creating new content and Instructing TRX Educational Course to Coaches across North America.