In this installment of TRX Moves of the Week, TRX Master Instructor Quincy Williams guides you through an upper- and lower-body compound exercise that will unilaterally train your push, plank, and lunge movements, along with your metabolic conditioning. By focusing on these unilateral foundational movements, you can add balance to your training regimen, which ultimately produces strength.
The first exercise in this compound movement is the TRX Lunge followed by a TRX Single-Leg Push Up. We will then combine the two to perform the TRX Burpee. Each movement can flow seamlessly to the next once your TRX Suspension Trainer is set up to mid-calf (handles should be close to knee level).
For the TRX Lunge, begin by adjusting your TRX Suspension Trainer to mid-calf and stand centered, facing away from the anchor point. Place one foot inside the foot cradles, and keep your other leg flat on the ground while maintaining a tall, neutral spine. To start the exercise, drive your suspended knee back to lower your hips until either your back knee is about two inches above the ground, or your front knee is bent to about 90 degrees. To return to the starting position, drive down into the heel of your grounded leg while squeezing your glutes and lifting while keeping your chest high and eyes forward. There is a tendency to bend too far forward, so one of the body checks you can do to correct this is to be mindful you are driving your suspended leg back while keeping your chest high. Think of moving like an elevator, rather than an escalator.
For the TRX Single-Leg Push Up, the Suspension Trainer will stay at mid-calf. Start by keeping your foot inside the foot cradles and come down to your hands and knees. From there, lift your body into a plank position. Bend your elbows at 90 degrees to lower your plank toward the floor. Push your plank back to the starting position by driving through your palms while squeezing your chest. See if you can tell which side is working harder! By keeping one foot inside the foot cradles while engaged in your plank, this forces your core to work much harder to stabilize your plank by activating most muscles in your quads, glutes, hip flexors, and abdominals.
If you need to modify the movement, bring both knees to the ground while still maintaining your active plank (straight line from your shoulder, hip, and knee).
Now, let’s put it all together to get the TRX Burpee. This progression provides more metabolic conditioning while building strength. We've broken down the primary moves in this exercise, and with practice, you will be able to progress to this movement.
Begin by standing facing away and centered with your anchor point with one foot inside the foot cradles. Keep your other leg flat on the ground while maintaining a tall, neutral spine. To start the exercise, drive your suspended knee back to lower hips until either your back knee is about two inches above ground, or front knee is about 90 degrees. Place your hands on the ground, hop your grounded leg straight back into your plank, and perform your push-up. Return to the starting position by hopping your grounded leg forward, and explode into your jump (optional).
Try performing a few reps of each exercise to ensure proper form, then when you're ready, get after it with the burpees. Can ya handle it?!
Thanks for tuning in to this week's edition of TRX Moves of the Week and be sure to tune in next week for more moves!
Quincy Williams is a TRX Master Instructor from Columbus, Ohio with over 15 years of experience in the fitness industry, and has been teaching TRX since 2010. In 2016, Quincy entered the corporate health and wellness space to help companies implement TRX training—one was later acknowledged as "Healthiest Employer of Columbus" in 2017 and 2018.
Along with coaching and mentoring his personal and group clients, Quincy also coaches and mentors fitness professionals. Follow him @qfitnesstraining