Get Started With These New Years Moves!
Posted on Dec 25, 2016 5:45:00 PM
Get Started With These New Years Moves!

Try out these beginner or advanced moves based on our TRX Foundational Movements. Mix a couple of these into your workouts or group them to create a challenging workout.


 

1. Push

Beginner: TRX Chest Press

  • Straps are fully lengthened.

  • Stand facing away from the anchor point.

  • Hands placed on handles, extend arms in front of shoulders, feet shoulder width apart. Choose a body angle appropriate to your level

  • Maintain plank, lower body by bending elbows to 90 degrees.

  • Drive through palms while squeezing chest, to return to starting position, ensure you maintain plank.

Advanced: TRX Atomic Push Up

  • Straps are at mid calf

  • Ground facing away from the anchor point, toes in the foot cradles

  • On hands and knees, engage core, lift body into a hand plank position

  • Lower body down, bend elbows to 90 degrees into a push up

  • Drive through palms, return to plak position

  • Lift hips slightly, bring knees towards chest

  • Extend legs, and return to plank position

2. Pull

Beginner: TRX Low Row

  • Straps are fully shortened

  • Stand facing the anchor point

  • Holding onto each handle pull shoulders down and back, bend elbows, palms facing, hands beside chest, walk feet toward anchor point until there is a squeeze in the back

  • Lower body down until arms are fully extended, maintain plank

  • Pull body towards anchor point by driving elbows back beside body and return to start position

Advanced: TRX  Inverted Row

  • Straps are over shortened

  • Stand facing the anchor point

  • Holding onto the handles, pull shoulders down and back, arms at sides, walk feet under anchor point, feet flat, knees bent to 90 degrees

  • Maintain lengthened spine and extend arms to lower the body, keep shoulders down and back, Head should be positioned slightly lower than the hips

  • Squeeze your shoulder blades together and pull your chest to your hands and keep knees bent to 90 degrees over ankles return to start position.

3. Plank

Beginner: TRX Plank

  • Straps at mid calf

  • Ground facing away from the anchor point

  • On hands and knees, engage core, toes positioned in the foot cradles

  • Lift body to hand plank position, stack elbows under shoulders

  • Lower knees to ground to return to start position

Advanced: TRX Side Planks

  • Straps to mid calf

  • Ground facing sideways from the anchor point

  • Position your toes in the foot cradles, Lie on side, forearm/hand stacked under shoulders, hips stacked, top leg positioned in front of bottom foot.

  • Lift body, keep weight over forearm/hand, keep shoulders stacked

  • Lower hip to ground, keep shoulders and hips stacked to return to start position.

4. Squat

Beginner: TRX Squat

  • Straps to mid length

  • Stand facing the anchor point

  • Stack elbows under shoulders, feet hip width apart, holding on to each handle

  • Lower hips down and back, weight in heels

  • Drive through hells, squeeze glutes, lift chest return to standing position

Advanced: Jump Squat

  • Straps to mid length

  • Stand facing the anchor point

  • Stack elbows under shoulders, feet hip width apart, holding onto the handles in each hand.

  • Lower hips down and back, weight in heels prepare to explode up

  • Drive through heels, exploding up with the intention to jump up as high as possible

  • Prepare body for soft  landing by keep knees bent and core active, reset before next rep.

5. Rotate

Beginner: Rip Press

  • Palms down holding onto the Rip Trainer

  • Stand facing away from the anchor point

  • Extend arms at chest height, feet shoulder width apart

  • Bring hands to chest, keep elbows close to rib cage

  • Press hands away from chest

Advanced: Rip Jump Press

  • Palms down holding onto the Rip Trainer

  • Stand facing away from the anchor

  • Extend arms at chest height, feet shoulder width apart

  • Simultaneously bring hands to chest, lower hips down and back, slight rotation to cord side to preload

  • Jump up and press the bar away from chest

6. Lunge

Beginner: TRX Lunge

  • Straps to mid calf

  • Stand facing away from anchor point

  • Place on foot in the foot cradle(s), center with anchor point, shoulders over hips

  • Drive suspended knee down, lowering  hips until back knee is two inches from the ground and the front knee at 90 degrees

  • Drive through heel of grounded leg, squeeze glutes, lift chest, eyes forward to return to the start position

Advanced: TRX Crossing Balance Lunge

  • Straps at mid length

  • Stand facing anchor point, holding onto the handles

  • Stack elbows under shoulders, center one leg to anchor point, lift opposite leg to 90 degrees at the knee and hip

  • Lower knee behind working heel

  • Drive through heel of grounded leg, squeeze glutes, extend hips to return to start position

7. Hinge

Beginner: TRX Hip Press

  • Straps at mid-calf

  • Ground facing the anchor point

  • Position feet under anchor point, heels in foot cradles, with the knees bent to 90 degrees positioned over the hips, arms at sides pressing into ground

  • Drive heels down, lift hips to form straight line from knees to shoulders

  • Lower hips toward ground with control, keep knees over hips and return to start position

Advanced: TRX Single Leg Hip Press

  • Straps to mid calf

  • Ground facing the anchor point

  • Lie on your back with left heel suspended in foot cradles and left knee bent  to 90 degrees positioned over the hips

  • Arms positioned at side, drive hips up while driving left foot down into foot cradle

  • Slowly lower to floor to return to start position


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