TRX Strap + Power Bag Workout
Posted on Jan 14, 2019

If you’ve never trained with Power Bags, you’re in for a treat. These cylindrical contraptions deliver smart, intense and powerful workouts that demand mental focus and full-body awareness. In other words, when you pick up one of these bad boys you better be firing on all cylinders (pun intended).

TRX Power Bags can be used on their own as a stand-alone workout or integrated with other functional training tools in a circuit-style training session (for instance in a bootcamp class). They are popular tools for training professional athletes, MMA fighters, and the Armed Services. Aka, they’re badass! Above all, Power Bags are a simple, effective, and fun tool that can be used just about anywhere.

TRX is excited to launch their new line of TRX Power Bags (6 sizes from 10 lb - 60lbs)  featuring a moisture-resistant cover, triple-stitched seams, and shape-retaining foam core. These bags come pre-filled with a fixed-weight allowing for quick transitions and 7 different handles for easy and comfortable gripping.

Other features include:

  • Sturdy, moisture-resistant material that’s resistant to tearing, with triple-stitched seams for added durability.

  • Surface material that wipes clean and won't absorb moisture.

  • Embroidered weight markers and logo that won’t wear off.

  • Volume increases as weight increases, enabling any user to find a bag that works for their size and skill level.


TRX STRAP + POWER BAG WORKOUT

ROUND 1:

TRX Squat Row:

TRX-Squat-Row

Benefit: This exercise will help develop integrated core and upper body strength, as well as hip, ankle and shoulder mobility. 

Exercise: Stand facing the Suspension Trainer with your feet facing forward, hip­-width apart, holding the handles out in front of you. Brace your core and engage your glutes and hamstrings as though you are performing a plank while standing up.

Drop your hips down and back, while pushing your knees out, bringing your butt as close to your ankles as you can. When you get to the bottom, pull yourself forward with your hands while keeping your feet firmly planted on the ground. Let your weight rock back until you are back at the bottom of your squat position. Then drive your hips forward to return to your standing plank.

  • Repeat for 40 seconds aiming for 14 - 20 reps. Rest for 20 seconds.

TRX Forward Lunge with Chest Stretch:

TRX-Forward-Lunge-with-Chest-Stretch

Benefit: This exercise will help develop integrated core strength, as well as hip, ankle and shoulder mobility. 

Exercise: Stand facing away from your anchor point. Begin with your feet close together, standing tall, arms and elbows straight, with hands reaching out in front of your chest. Take a lunge step forward and reach your arms out to the sides in a 'T' like shape. As you step forward, your back knee will bend, dropping towards the ground. Push off your front leg to return your feet back together, at the same time as bringing your hands together reaching out in front of you.

  • Repeat for 40 seconds aiming for 14 - 20 reps. Rest for 20 seconds.

Power Bag Mountain Climbers:

Power-Bag-Mt.-Climbers

Benefit: This exercise will help with working on upper body stability and lower body mobility and conditioning as well as core strength.

Exercise: Place hands on Power Bag with the bag oriented wide holding a plank position with shoulders down and back, glutes engaged and core braced. Picking your right leg up, drive your right knee into your chest while maintaining a strong plank. Bring your right leg back to the starting position and pick your left foot up driving left knee into your chest, still maintaining a strong plank. Return left foot back to starting position and repeat this motion.

  • Repeat this for 40 seconds completing as many reps as possible. Rest for 20 seconds.

Runners Stretch:

Runners-Stretch

Benefit: This exercise will help mobilize hips and ankles. 

Exercise: Assume a plank position with core engaged, feet hip width apart and hands and wrists directly under shoulders. Step your right foot up placing your heel on the ground next to your right hand. Rotate your right arm up towards the ceiling, bring your eyes and head along to look up at your right hand. With an exhale, bring your right forearm as close to the ground as possible and begin to circle your hips working into your right hip. After a few circles going clockwise and counterclockwise, step your right foot back, assuming a plank position. Repeat on the left side.

  • Continue for 40 seconds aiming for 8-10 reps. Rest for 30 seconds.

Repeat Round 1. Increase the tempo on the first three exercises and allow heart rate to come back down on the final exercise.


ROUND 2:

Power Bag Deadlift:

PowerBag-Deadlift

Benefit: This exercise will help with mobility in the hips, as well as strength in your torso and upper body.

Exercise: Maintain a long spine and long legs, hinge with a slight bend in the knee while keeping back straight. Return to starting position squeezing glutes at the top. Repeat for 60 seconds aiming for 15 - 20 reps. Rest for 30 seconds.

TRX Chest Press:

TRX-Chest-Press

Benefit: This exercise helps you build upper-body strength while providing an excellent core challenge.

Exercise: With straps fully lengthened, stand facing away from the anchor point with your hands holding the handles out in front of you. Brace your core and focus on holding a solid plank. Lower your chest towards your hands, focusing on moving your entire body together as if in plank position. Stop when your hands are in line with your chest.

Press yourself back up in one slow controlled movement, focus on keeping your knees, hips and shoulders in line the entire way up.

  • Repeat for 60 seconds aiming for 15 - 20 reps. Rest for 30 seconds.

Power Bag High-Row:

Power-bag-High-Row

Benefit: This exercise will help build upper body strength in the shoulders, back and arms while stabilizing glutes and hamstrings.

Exercise: Stand straight up with legs hip-width apart and shoulders pulled down and back holding the power bag by the outside grips and resting on the thighs to begin. Put a soft bend in the knees and sit hips back slightly and bracing core. Squeeze shoulder blades up and together, lifting elbows to shoulder level until bag is in front of the chest and making sure there is no arch in the lower back. Slowly lower bag back down, keeping it as close to the body as possible until arms are fully extended.

  • Repeat for 60 seconds aiming for 15 - 20 reps. Rest for 30 seconds.

Power Bag Side-to-Side Push Up:

Power-Bag-Side-to-side-push-up
Benefit: This exercise will help build upper body strength with an uneven pressing surface to create instability in the press and challenge the typical move while stabilizing core strength. 

Exercise: Place power bag vertically on the ground, next to you with the front of the bag lined up with your head assuming a plank position with your right hand on the bag and left hand on the floor. Lower your chest down towards the floor maintaining an active plank. As you push up from the bottom, transfer your left hand onto the bag and your right hand to the floor on the other side of the bag. Maintaining an active plank throughout the movement, begin to lower your chest to the floor to start the next push up.

  • Repeat this for 60 seconds aiming for 10-20 reps. Rest 30 seconds.

Repeat Round 2. Increase the tempo of each movement. Focus on full range of motion and rest as needed. Rest 1-2 minutes after second round. 


For Coaches: To learn more about integrating TRX functional training tools into your workouts, check out our TRX Education courses here

For Commercial Customers: To learn more about TRX Power Bags, contact your TRX Sales Representative - sales@trxtraining.com | 1-888-878-5348, opt 3.  


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