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Improve your basketball game with this TRX Rip Training workout from inventor of the Rip Trainer Pete Holman, as featured on Stack. Basketball players are fast, explosive athletes–which is why so many can dunk the ball effortlessly, or quickly weave through defenders and drive to the net. The downside? Players can hurt themselves in the process. All of that jumping and changing direction takes a toll on the body. Traditional weight room workouts can make you stronger, but they don’t necessarily make you more durable. That’s why the TRX Rip Trainer is an excellent piece of equipment to have in your training toolbox as a basketball player. Rip Trainer exercises can mirror the way your body moves on the court, making you more able to handle the demands of practices and games. By placing an uneven load on one side of your body, the Rip Trainer adds a core strength and stability component to the moves, which can help you be stronger and more balanced on the hardwood. The added core strength makes you less likely to sustain injuries that can occur from getting knocked around, losing your balance or general wear and tear. Try this three-exercise Rip Training workout to become a better and more durable basketball player: Rip Lateral Step Row (10-15 reps on each side) Rip Rebounder (10-15 reps on each side) Rip Skater (10-15 reps on each side) Perform 2-3 sets of each exercise.  Here is an in depth look at the specific benefits of each exercise: Rip Lateral Step Row This move helps you develop a low, wide base of support and core strength that’s essential for establishing your position in the paint. The Rip Trainer’s unbalanced load forces you to work on balance and stability, so opponents can't knock you off the ball or out of position. To increase the challenge, step further away from the anchor or increase cadence between reps. Rip Rebounder Basketball is a game of rebounds and jump shots, so your ability to get vertical can make or break your success on the court. The Rip Rebounder can help increase your jumping power, while the unbalanced load simulates being pushed and shoved when going up for a rebound, jump shot or dunk. For an increased metabolic challenge, see how many reps you can complete in 30 to 45 seconds. Rip Skater Ballers need the ability to decelerate and change direction quickly. These skills make you elusive on offense and enable you to provide blanket-like coverage on defense. The Rip Skater improves your change-of-direction quickness while also reinforcing your body against injuries like ankle sprains. The move also requires core strength, so keep those abs engaged throughout. For an increased challenge, extend your arms away from your chest. If you don't yet have a TRX Rip Trainer, get yours today here.  

Ever wonder how small baseball players like New York Yankee second baseman Dustin Ackley (190 pounds) can smash the ball out of the park? Ackley may not look physically imposing, but he has the perfect balance of strength, power, mobility and speed that is needed to forcefully swing a bat. Regardless of how "natural" your swing is, you can develop your hitting power with proper training. The TRX Rip Trainer a piece of resistance equipment that is an ideal tool for this, because you can perform exercises that mirror swinging a bat. Training in a similar movement pattern will increase strength, power, balance, mobility and coordination in the same muscles that you use when you're at the plate. Working these muscles with the Rip Trainer will help prevent injury. A baseball swing is a violent movement, and strong muscles on both sides help decelerate the bat and reduce stress on your body. Want more personalized training recommendations? Take our quick assessment quiz to get a customized workout plan that focuses on your specific sport and injury prevention needs. TAKE OUR TRAINING QUIZ So, next time you hit the weight room, grab a Rip Trainer and do the following three exercises (demonstrated in the video above). Perform them two to three times each week, 8-12 per side. Rip StackThis exercise develops a "rock solid" core for enhanced power and durability throughout the season. Developing maximal core strength is an integral part of power production and should not be neglected. Stand sideways to the anchor with your feet in a parallel stance Rotate your hips, spine and shoulders as a "cylinder" away from the anchor point while holding the bar perpendicular to your body Hold the bar at the end range for 10 seconds, rest for 3 seconds and repeat Rip RotationThe Rip Rotation is designed to increase mobility in the ankles and hips, while activating the core. Mobility allows for increased range of motion and fluidity through multiple joints. Without proper mobility, speed is diminished and injuries are more likely to occur.  Stand sideways to the anchor with your feet in a parallel stance Rotate your hips, spine and shoulders as a "cylinder" away from the anchor point, while holding the bar perpendicular to your body Control the recoil allowing your "cylinder" to rotate back toward the anchor Repeat with an aggressive concentric contraction and a slow and controlled eccentric contraction back toward the anchor Rip Samurai Strike With Step The final exercise in this series is a continuation of the Rip Rotation with the addition of a striking motion (a simultaneous push and pull on the bar) to accelerate the bar end and produce greater velocity. The added step is designed to maximize rear hip stability and power. Once this movement is fluid and controlled, start performing it at high speed.  Stand sideways to the anchor with your feet in a parallel stance Rotate your hips, spine and shoulders as a "cylinder" away from the anchor point Simultaneously push with your hand closest to the resistance cord and pull with your opposite hand Step forward six to 12 inches with your lead leg while striking If you've yet to purchase your TRX Rip Trainer, get it here. This workout also appeared on STACK.com and is by Pete Holman, inventor of the TRX Rip Trainer.

Football demands superior conditioning and durability. Need sport-specific training? Take our assessment quiz for a customized plan. The TRX Rip Trainer is ideal for developing essential football skills: lateral agility, explosive hip power, and core strength. TAKE OUR TRAINING QUIZ Training for football performance calls for much more than squats, deadlifts and bench presses. Strength and power development must be functional to carry over to the playing field. The Rip Trainer continuously challenges the core because of its unbalanced load, forcing you to maintain a low and aggressive base of support during the exercises. This is key for battling opposing lineman, making a tackle or maintaining your balance. The freedom of motion allowed by the Rip Trainer lets you meet challenges in the gym that simulate those you face on the field. Get game ready with the following high-intensity interval training (HIIT) workout from inventor of the Rip Trainer Pete Holman and STACK, which builds agility, power, strength and endurance. Rip Trainer HIIT Football Workout Perform this workout in circuit fashion two to three times per week. Do each exercise for 20 seconds with 10 seconds of rest between exercises and 60 seconds of rest once you complete the circuit on both sides. Repeat it two to three times. Rip Lateral Shuffle PressThis exercise develops a low, wide base of support, lateral agility and pushing power. The Lateral Shuffle Press is an excellent drill for linemen, linebackers and fullbacks who have to rapidly get in position and block or shed blocks. Focus on your footwork and balance prior to moving with speed and intensity. Stand facing away from the anchor with your feet in a wide squat stance Shuffle laterally for six feet and stop abruptly with a "cut" step Aggressively press the bar off your chest Perform in the opposite direction Rip Pitchfork with JumpThe Rip Pitchfork builds explosive hip power, which will directly improve your sprinting, jumping and tackling. Hip power is a hallmark of elite football players and something scouts watch for. Get low for this exercise and explode up into the move. Make sure to control the landing by stacking your knees over your feet and properly decelerating the bar as it moves back toward the anchor. Stand facing the anchor with your feet in a squat stance Hold the bar just above shoulder height Squat down while reaching your power hand (the one closest to the rip cord) toward the anchor While driving the bar laterally, jump up into the start position Rip Stack to Samurai StrikeThis exercise is designed to build core strength and explosive rotational power. The washboard stomach isn't just for show; developing your core will boost your power and protect your body from injury. While holding the isometric "Stack" position, make sure to maintain perfect posture with your head up and chest tall. Stand sideways to the anchor point with your feet in a squat stance Hold the bar in a perpendicular position off your torso for 3 seconds Perform a striking motion by simultaneous pushing, pulling and rotating away from the anchor Reset and repeat

As we count down the hours to the Super Bowl, players for the Kansas City Chiefs and the Tampa Bay Buccaneers are working with their strength and conditioning coaches to ensure they are ready to take the field for the biggest game of the season. Many of those NFL players, like professional athletes across the spectrum of sports, are using the TRX SUSPENSION TRAINER in their daily workouts. Here are just a few of the types of athletes that love the TRX Straps. Football The grid iron’s front and center this weekend, so we’re kicking this list off with football. It’s no surprise that NFL teams keep TRX SUSPENSION TRAINERS in their practice facilities—the straps are incredibly effective for both strength training and mobility—but many players also have their own set of straps at home. In fact, as stay at home orders ramped up in 2020, many players began reaching out to TRX to request their own Suspension Trainers and small group sessions with TRX Training and Development Manager Miguel Vargas. Golf TRX Chief Science Officer Chris Frankel—who spent years as a trainer the PGA Tour with professional golfer Notah Begay—says the Suspension Trainer gives golfers a quick way to build in resistance training and core work with their mobility exercises. “Because of the design of the Suspension Trainer with that single anchor point, you have this 360-degree range of motion to really get your torso twisting—working through that X factor of dissociating hips from shoulders—with just the right amount of resistance in there so they can be strong.”  Frankel’s not the only one to realize the advantages golfers can gain from training with the straps. According to Golf Digest, legendary golfers like Rory McIlroy, Phil Mickelson, Jordan Spieth, and Lydia Ko have all incorporated the Suspension Trainer in their fitness routines. Swimming With its emphasis on non-stop core stabilization, the TRX SUSPENSION TRAINER is the ideal training partner for swimmers. Natalie Coughlin, the 12-time Olympic medalist, even packs her straps while traveling to ensure she always has what she needs to work out on the road. Coughlin’s go-to moves include TRX Rows, Alligators, Suspended Lunges, and Planks. CrossFit For years, professional CrossFit athlete Kari Pearce has been the Fittest American Woman and one of the top CrossFit athletes in the world. (In 2020, she placed third at the CrossFit Games.) As is typical for competitive CrossFit-ers, Pearce’s workouts are focused on heavy weights and equipment like the Assault Bike and the SkiErg, but Pearce also uses her TRX SUSPENSION TRAINER for both training and recovery. Mixed Martial Arts Former MMA fighter Razor Rob McCullough isn’t just a TRX fan; he even uses the TRX SUSPENSION TRAINER to train clients. MMA athletes depend on a combination of strength and conditioning work to prepare for competition, and McCullough demonstrates just how it’s done with his TRX workouts, which combine kettlebells, the Suspension Trainer, and a jump rope. Want to train like McCullough? Check out his TRX On Demand workouts! Whether you’re training for a competition or for improved strength and mobility in everyday life, the TRX SUSPENSION TRAINER is a safe, effective, and intuitive fitness tool. And as the Chiefs and the Bucs take the field this weekend, you can be sure that the Suspension Trainer has been integral to the Super Bowl teams’ success.

Learn how to progress and scale your TRX Rip Training workouts with TRX Director of Rip Training Pete Holman. Want to make sure you're using the right progressions for your level? Take our quick assessment quiz to get personalized recommendations for your Rip Training journey. In this video, we focus on the ability to control and produce rotational power, a unique component of Rip Training because of its utilization of asymmetrical loading and elastic resistance. TAKE OUR TRAINING QUIZ Rotational forces are seen in everyday life (i.e., lifting a child into a car seat) and in sports (i.e., driving a golf ball, hitting a tennis ball, etc). Depending on the task, it is necessary for the body to control rotation and maintain a neutral spine (planking) posture or produce rotation through the hips and thoracic spine. By controlling and producing rotation, we are able to mitigate the risk of injury to the back and reduce energy leaks, which helps with power transfer. To illustrate how you can control and produce rotation on the Rip Trainer, creator Pete Holman shows us two exercises: the Rip Squat Row and the Rip Punch. The Rip Squat Row focuses on controlling rotation in the transverse plane and emphasizes muscle recruitment in the posterior kinetic chain. This is a great exercise to help strengthen the back for activities of daily living and also targets muscles (i.e., lumbar erectors, glutes and hamstrings) that are necessary for deceleration during sport. The Rip Punch focuses on the production of rotational force from the ground up. This exercise helps teach pivot mechanics, which is necessary for most athletes who use the hips to increase power transfer. The Rip Punch is also a move most fitness enthusiasts find aggressive, challenging and fun. Purchase your Rip Trainer here! Have you used the Rip Trainer in your workouts? Tell us about it below.

Ahhhh.... The trials and tribulations of back pain - perhaps the most elusive member of the  “aches and pains” family. How it feels and where it comes from can vary drastically from person to person. It can be attributed to anything and everything from a singular event (like an athletic injury, a car accident, or pregnancy), to genetics, to a life of sitting all day. It can creep, linger, or strike you like a bolt of lightning. The point is, there’s a long list of types, perpetrators, symptoms, and unknowns.  But the one thing we do know is that back pain is a real drag. Fortunately, there are generic exercises for the relief and prevention of back pain - and the TRX Suspension Trainer lends itself to many of these. Not sure which exercises are right for your specific back concerns? Take our quick fitness assessment quiz to get a personalized plan that considers your current mobility and pain level. TAKE OUR TRAINING QUIZ Before we get started, there are a few important rules: 1. If it hurts, stop. 2. If these exercises exacerbate pain then you need to seek professional treatment. 3. Stay in "neutral spine" at all times. What’s neutral spine? Neutral spine is when the curves of your spine are even and form a natural “S” shape. A neutral spine is the position of vertebral alignment and the safest and most efficient posture to begin and end movement from. All the exercises outlined are designed to test your ability to move or resist moving in different directions, while maintaining a neutral spine. The greater your movement ability in neutral spine, the more you will relieve back pain and prevent it from returning. In the image below, the first profile represents “too arched”; the second, “too flat”; and the third one is just right. (Goldilocks anyone?) Moving on.... 4 TRX EXERCISES FOR BACK PAIN: The following TRX exercises are designed to challenge your ability to keep in neutral spine by varying the direction of movement. These exercises are suitable for any back pain. Perform this program 2-3x per week to help relieve back pain, or add it at the end of your regular routine to help prevent back pain. Let's get started. Here's what you'll need: TRX® PRO4 SYSTEM BUY NOW TRX® HOME2 SYSTEM BUY NOW TRX® TACTICAL GYM BUY NOW 1. TRX Standing Plank This exercise trains the neutral spine and sets the standard for all other exercises to follow. Set your posture from the ground up by squeezing your thighs, butt, tummy and putting your shoulder blades in your back pocket for total body tension.   Tempo: Hold for 5 seconds, rest for 5 seconds, perform for 2-3 mins. Repeat 1-2 sets. Rest 1 min between sets.           2. TRX Inverted Row This exercise trains the all of the back muscles without putting huge pressure on the spine. Tempo: Down for 2 seconds, up for 2 seconds, and hold for 2 seconds.Aim for 6-14 repetitions for 1-3 sets. Rest 1 min between sets.   3. TRX Resisted Rotation This exercise activates your spinal rotation muscles without rotating your spine, and so helps you to resist rotation. Tempo: Out for 2 seconds, hold for 2 seconds, and return for 2 seconds. Repeat 12-15 times for 1-3 sets. Rest 30 seconds between sets.             4. TRX Quadruped   This exercise trains the small stabilizing muscles of the spine.   Tempo: Move one leg to horizontal and hold for 10 seconds. Alternate each leg for 10 reps each. 1-2 sets with 1 min rest in between.             To learn more about movement based training, check out TRX Academy, a progressive curriculum based on foundational movements. About the Author: Ross Eathorne is an experienced Personal Trainer who has specialized in corrective exercise since 1996. Ross’ interest in rehabilitation started because he did not want a spinal stress fracture sustained at age 15 to prevent him from competing and participating in sports. Since then he has completed many specialist courses and represented New Zealand in 10 World Sports Aerobics Championships, completed several ultra marathons, outrigging races and played veterans rugby. He has developed a series of apps that emphasize quality content and programming and has authored books on topical issues such as fat loss, movement and mobility.    

To prep for her new role as Wonder Woman in the upcoming Superman-Batman movie, Fast & Furious star Gal Gadot has been using TRX in her workouts to help her develop a super-human, on-screen physique. We thought we’d bring back one of our favorite superhero-inspired workouts from TRX Master Trainer Jonathan Ross so you could get in on some of the action. Iron Man Squats (15 reps)Face the anchor point and grasp on to the foot cradles. With your feet hip-width apart, press down firmly onto the foot cradles as you lower down into a squatWolverine Lunges (10 reps low & 10 reps high) Standing facing away from the TRX with arms bent and palms faced down. Extend arms wide with palms faced out into a “Y” as you lunge forward. Press back to the start position and alternate feet. Batman Cape Throw (8 reps per side)Stand facing away from your anchor point and put the TRX in single-handle mode. Grab onto the TRX with one hand and put the opposite knee on the ground. Stand and sweep your TRX arm over your head and return down to the original kneeling position with the TRX arm crossed over your chest, as if covering yourself with a cape.  Neo Row (6-8 reps per side) Fully shorten the TRX and put it into single handle mode. Face the anchor point. Keeping your hips and shoulders aligned lean back holding onto the TRX until your knees are bent at 90 degrees. Extend your arm out back over your head towards the floor. Drive up with your hips and press through your heels until you are back in the starting position.  Spiderman Crunches (5 reps)Put your toes in the foot cradles. Lift the hips so you are in push up position. Perform a push-up. At the end of the push-up movement, lift hips up and pull both knees to the elbows.  Morpheus Reverse Row (12 reps) Start facing away from the TRX. Grab onto the handles with arms extended back towards the anchor. Cross your arms behind your lower back stacking one handle on top of the other. Gently lean forward until your arms are fully extended and repeat.  Wonder Woman Flys (10 reps per side)Place your wrists in the foot cradles and face away from the anchor point. Bend your elbows at 90 degrees, palms turned inward make a fist with your hands. Lean forward, moving one arm out away from the center of the body keeping  the elbow is in line with the shoulder and holding the other arm steady. Bring the arm back to the start position. Repeat other side.  Daredevil: Rooftop to Rooftop (6-8 reps per side)Put your toes in the foot cradles and face the ground in the prone position. Assume a push-up position where the tailbone is the highest point. Swing one leg out away from the center of the body while the other stays suspended and still. Alternate working leg.  Jonathan Ross, ACE Personal Trainer of the Year, Discovery Health Fitness Expert, TRX Master Trainer and creator of the TRX Super Hero workout, brings a fresh perspective on fitness to the industry (www.AionFitness.com). His personal experiences help him to create exercise strategies that deliver big results for clients.

If you read up on part one of The Evolution of the TRX Foundational Movements, you were introduced to our evolved TRX Foundational Movement  pyramid, which introduced four new foundational movements: bend, twist, step, and crawl. You learned that understanding the movements--and what should be stable and what should be mobile when performing them--enhances your ability to coach clients in the gym to achieve results with the added bonus of helping them move better (and safer) in everyday life. We also discussed the inspiration behind this movement evolution and presented the first of the seven-to-11 movements, the Hinge to Bend. If you missed part one of this series, you’ll want to click on over and give it a read as the info presented there will make it easier for you to digest what awaits you here, which is all about the Rotate to Twist. Rotation Evolved If you’re up to speed on the TRX Coaching Methodology and the TRX Foundational  Movements, you’ll know that rotation—cylindrical rotation of the torso to minimize risk and emphasize hip power transmitted through the torso—has been a part of the lexicon from the beginning. The Power Pull (pictured below), for example, is a staple rotational TRX move. But rotation is a movement pattern that also exists frequently outside of the gym - for instance,  something as simple as getting your kids out of the car, or moving the milk from the kitchen counter to the refrigerator, are common examples of daily rotational activities. Now it’s time to expand on rotation to provide your athletes with a new challenge, or as we like to call it, Changing the Condition. Changing the Condition simply means that you apply the standards of similar exercises using different equipment, movement variations or unilateral iterations; adding reps; evolving the complexity; or increasing power, ie, Rotate to Twist. What Is the Twist? Twist refers to the dissociation of the transverse plane motion between shoulders and hips. It’s termed the "X-factor" in rotational activities like swinging a golf club, throwing a round-house kick, and other similar ballistic, rotation-based moves. Twisting can also occur from the ground up such as when kicking a soccer ball or from the top down, like tossing a football. It is a way to further wind up the body’s muscle and fascia to create more power and is similar to what happens when a rubber band is stretched (being careful to over stretch the band). The greater the stretch, the greater the power when released. When a golfer is able to increase their X-Factor, the body’s viscoelastic properties are maximized, making it much easier to send the ball farther through the air. It could mean the difference between a birdie or a double bogey. Twisting Considerations In order to twist properly, the individual should possess mobility in the cervical spine and foot (midtarsal or transverse arch). Adequate mobility allows for greater power production and protects the sensitive mid-cervical spine and posterior ankle joints from damage. Twisting should occur around a tight axis—excessive trunk sway in the sagittal and/or frontal planes will decrease power output potential. A golfer with too much side-to-side trunk shift will leak energy resulting in a less powerful swing. The Keys to Proper Twisting Now that you have a good understanding of the twist, we can dive into how to ensure that you and your clients know how to execute the movement safely and effectively. This is boiled down to two keys, “Share the Load” and “Utilize Progressive Loading.” 1. Share the Load Twisting should occur throughout all segments of the body, from the top of the spine to the bottom of the foot. Unfortunately, due to postural dysfunction resulting from questionable movement habits and training methods, many people experience stiffness in areas that need to be mobile in order to twist optimally. To enhance twist potential, mobility training should emphasize the upper cervical spine, thoracic spine, hips, and the foot/ankle. Side tip: If your mobility know-how is lacking, you might want to consider looking into some of our TRX Education courses. For instance, in our TRX Suspension Training Course you will have the opportunity to experience a mobility-based workout. Additionally, we will continue to layer in new mobility exercises into each progressive course’s exercise library. Also, if you’re planning on heading to IDEA World 2019 this June, check the TRX Success Formula track. We have a great line up of sessions that will expand on this topic. 2. Utilize Progressive Loading Smart movement progression is a vital component of any successful client or athlete training program. Keep in mind that with speed and power comes risk. Pushing too hard too fast can result in excessive soreness, pain, or injury. Make sure to use caution; allow the body time to adapt to increased forces and the mind to fully absorb the mechanics of how to properly execute them. A Note on Skill Development The TRX Foundational Movement System is based on the concept that movement is a skill that needs time and proper coaching to build. You can’t expect to pick up a guitar for the first time and bust out “Sultans of Swing.” Before you can do that, you need to understand notes and chords, and take plenty of time to practice and perfect them. The same goes for movement. To perform any movement—especially those that feature higher level condition changes like the Twist—the athlete must develop the skill through careful and measured progression. They should display rotational mastery before increasing the intensity with a Twist. Focusing on the development of human movement as the fundamental building block of fitness, performance, and durability is what drives our motto, “Make Your Body Your Machine.” Check out the continued evolution of our TRX Foundational Movements where we introduce LUNGE to STEP. ----- To learn more about movement-based training, check out our TRX Education schedule here.

Two of my absolute favorite ways to train are Pilates workouts and TRX Suspension Training.     For decades I was driven by Pilates – committed to a daily routine to strengthen my core, maintain flexibility, and develop overall total body coordination.   Pilates helped me build a solid foundation from where anything else seemed possible.  It is an amazing system for both general fitness and athletic performance.      Ten years ago TRX arrived on the scene and it quickly became an important addition to my toolbox.  The straps not only helped me to off-load my bodyweight but provided great variation to my practice, additional challenges and extra fun!  The TRX straps are a perfect addition to the Pilates repertoire.  I find it a win win with my own routine and with my clients!   Here I share some simple variations using the straps with 6 classic pilates mat-based exercises; the Hundred, Roll Up, Shoulder Bridge Prep, Side Kicks, Swan and Spine Stretch Forward.  Enjoy them!   These moves are ideal for all levels, and our quick fitness assessment can help you find the perfect starting point for your core training journey. Start today building your strong and flexible core – whether you're just beginning or looking to advance, you'll feel successful right from the start. Get personalized exercise recommendations that match your current fitness level and goals. TAKE OUR TRAINING QUIZ Straps: fully lengthened for all exercises   Hundred Focus: endurance of the spine in flexion while pumping the arms and breathing for 100 counts.  Adjustment: Fully lengthened, heels in straps  Position: Ground facing anchor with head under anchor Start: Arms long by sides hovering off mat, upper body flexed, legs in table top Movement: inhale pumping arms for five counts, exhale continue pumping arms for five counts and extend one or both legs out – repeat for 10 times   Roll Up Focus: segmental articulation of the spine from neutral through flexion Adjustment: Fully lengthened, Position: Ground facing anchor with head under anchor Start: Hold handles, palms down, arms extended long overhead, legs ether bent or extended out straight Movement: inhale, bend elbows pulling straps to chest exhale, roll spine off mat , lengthening arms and reaching over legs, keep spine round inhale, begin rolling back exhale continue rolling bending elbows then lengthening them back out to the start position - repeat for 10 times   Shoulder Bridge Focus: glute activation with stability of the spine in neutral. Adjustment: Fully lengthened, heels in straps  Position: Ground facing anchor with head under anchor Start: Arms long by sides, legs in table top Movement: inhale to lift hips up off mat exhale to lengthen one or two legs out long inhale, bring legs back to table top exhale, lower hips to mat- repeat for 10 times   Side Kicks Focus:  maintain torso stability while mobilizing the hip joint. Adjustment: Fully lengthened Position: Ground facing side Start: both legs hinged at hip and extended out long, top foot in both straps (or go to single handle mode) bottom arm bent with head resting on arm or hand, top arm bent with hand on mat  Movement: inhale swing top leg forward two times pulsing the leg exhale, swing top leg back maintaining form - repeat for 10 times Variation: to increase the challenge, lift torso up off mat when top leg swings back    Swan  Focus: segmental articulation of the spine from neutral through extension Adjustment: Fully lengthened, Position: Ground facing away from anchor with head under anchor Start: Hold handles, palms down, arms extended forward, legs shoulder distance apart, laterally rotated Movement: inhale, bend elbows rotating palm to face body exhale, pull straps toward chest, extend spine off mat inhale, lower the body back down, lengthen arms back to start position - repeat for 10 times   Spine Stretch Forward  Focus:  stretching of the entire spine and hamstrings Adjustment: Fully lengthened Position: Sit facing the anchor Start: legs extended long, feet under anchor, hold handles, palms down, arms extended long Movement:  inhale, press into handles exhale, flex spine forward reaching arms over legs inhale, stay for the stretch exhale, roll back to start position – repeat 10 times All of these exercises are great for doing pilates with your TRX suspension trainer. 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   For more inspiration for your next class, you can find pilates-inspired TRX workouts at TRX Training Club!   About the author: PJ O'Clair is a Senior Master course instructor for TRX® Training, a Master Instructor for Merrithew Health & Fitness and owner of ClubXcel and Northeast Pilates, an award winning STOTT Pilates(r) Licensed Training Center. She is the recipient of the prestigious IDEA “Program Director of the Year” award for 2008. PJ continues to be a sought-after speaker and consultant at fitness conferences and spas worldwide – and has written numerous articles for industry publications.