Adjust your TRX to mid length, and stand facing the anchor point. Walk your feet towards the anchor point and fully extend your arms to chin height.
With the right arm, perform a row while extending the left arm out straight to a T position. Allow both arms to straighten and lower the body back to start position between reps.
Perform 10 reps on the right side and then switch arms, this time performing a row with your left arm and extending the right arm out straight to a T position. Perform 10 reps on the left side. Keep your shoulders down and back throughout the movement.
TRX Swimmer Pull Benefits: Improves lat engagement, strengthens posterior shoulder
With your TRX still at mid length, continue to stand facing the anchor point. Place your hands beside your hips, palms back, tension on the TRX and adopt an offset stance.
Lower your body down with arms straight, maintaining a strong plank position. Pull on the handles, drive your palms down and allow your body to move up toward the anchor point.
Slowly release back down to the start position between reps. Perform 10 reps.
TRX Push-up Plus Benefits: Improves serratus anterior engagement
Adjust your TRX to mid calf length and place your toes in the foot cradles. On your hands and knees, lift up into a hand plank position.
Lower your chest down, bend elbows to 90 degrees and keep your core engaged. At the bottom of the movement, drive through your palms and push up, keeping your body in a strong plank position.
At the top of the movement, push up a bit further than a normal push-up, causing your upper back to round slightly and your chest to cave. Perform 10 reps.