Nothing ever changes by standing still. You won’t get stronger by sitting in a chair. You won’t run faster by lounging on your sofa. Movement, in its variety of forms is the not-so-secret ingredient to fitness success.
There are seven movements that form the basis of every type of strength exercise: push, pull, plank, hinge, lunge, squat, and rotate. Whether you increase the intensity of those movements with extra resistance, (like weights or bands), or you keep them simple, every form of exercise can be reduced to those functional elements. With the exception of the pull, those movements can be executed using just your bodyweight. But—with your TRX Suspension Trainer—you can adapt those regress or progress those seven movements to work for novices and elite athletes alike.
Below, we’re outlining seven simply ways you can incorporate your TRX Suspension Trainer into the seven basic movements.
Hold TRX handles in front of you. Brace your core and lean your weight into the handles, making sure your hips, shoulders, knees and ankles are aligned. Push back to start.
Lean back holding TRX handles. Brace your core forming a strong plank with your shoulders pulled down and back. Maintaining your plank, pull your chest up to your hands for a low row. Lower yourself down in one slow, controlled movement.
Plank up into a pushup position keeping your hands directly under your shoulders. Brace your core and make sure your head, shoulders, hips, knees and ankles are aligned. Lower your knees to the ground.
Extend arms, pressing down on handles, knees bent. Bend forward from the hips, maintain a lengthened spine, extend the knees. Press on handles, extend at hips to upright position.
With one leg through both foot cradles on the TRX, ground yourself through your working leg. Push your hips down and back, and lunge down until your front knee is bent to 90 degrees. Keep your core braced and your chest up the entire time. Drive through your front foot using your glute and hamstring to bring you back up.
Stack your elbows under shoulders, with feet hip width apart. Lower hips down and back, weight in heels. Drive through heels, squeeze glutes and lift chest.
Place arms in a "T", body in half kneeling position. Maintain lengthened spine, shift hips forward, rotate torso away from rear leg, side bend away. Shift hips back to return hip to neutral, arms down.