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Top 10 Exercises with the TRX Suspension Trainer

The TRX suspension trainer is one of the most versatile modalities you can use to date.

In the next 10 exercises with the TRX, I’m going to show you how to first strengthen your core, then move your hips, then squat and row.

I will take you safely through six of our seven fundamental movement patterns in the proper order: 1 - plank, 2 - hinge, 3 - pull, 4 - push, 5 - squat, and 6 - rotate (7 - lunge, coming soon!).

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My Top 10 Exercises With the TRX Suspension Trainer:


1. TRX Front Plank to Back Plank

Front Plank to Back Plank - Exercises with the TRX Suspension Trainer

 

  1. Place the straps of the TRX at mid-length.
  2. Start by facing the anchor point with your forearms through the foot cradles, so that the foot cradles are just below your elbows.
  3. Lean back into the straps until your body is close to 45 degrees. (Photo #1)
  4. Hold position for a 3 count.
  5. Bend your knees and do a squat, placing your body weight over your feet. (Photo #2)
  6. Extend your legs while leaning forward so that your body is now leaning on the straps in a front plank position.
  7. Extend arms over head to increase the difficulty. (Photo #3)

2. TRX Hinge

Hinge -  Exercises with the TRX Suspension Trainer


  1. Adjust the straps so that they are at mid-length.
  2. Start by facing the anchor point with your feet shoulder width apart with your hands directly over your head and the straps tight. (Photo #1)
  3. Bend only at the hips, lean into your heels until your body makes a perfect hinge. (Photo #2)
  4. Return to the start position by extending through your hips.

3. TRX Hamstring Curl

Hamstring curl - Exercises with the TRX Suspension Trainer

 

  1. Adjust the straps so that the handles are at knee height.
  2. Lie on the ground facing the anchor point.
  3. Place your heels in the foot cradles so that when your legs are extended the straps are plum (first photo)
  4. Keep your bum slightly off the ground and pull your heels towards your bum (second photo)
  5. Return to the start position.

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4. TRX Glute Bridge

Glute bridge - Exercises with the TRX Suspension Trainer

 

  1. Similar to the hamstring curls adjust the straps so that the handles are at knee height
  2. Lye on the ground facing the anchor point with your knees bent and heels in the foot cradles.
  3. From that position relax your head press your hands into the ground (first photo)
  4. Press your hips into the air without pushing your feet away (second photo)
  5. Return to the start position

5. TRX Leaning Squat

Leaning squat - Exercises with the TRX Suspension Trainer

 

  1. Adjust the straps to mid-point
  2. Stand facing the anchor point with your arms behind your back (first photo), this will calibrate your foot position (first photo)
  3. Extend your arms so that you are leaning backwards (second photo)
  4. Bend your hips and knees so that you can sit on the group behind you (third photo)
  5. Return to the second photo repeat

6. TRX Squat 

Squat - Exercises with the TRX Suspension Trainer

 

  1. Adjust the straps to mid-point
  2. Stand facing the anchor point (first photo)
  3. Press your hands in front of you as you squat by bending your hips and knees (second picture)
  4. Return to the start position

7. TRX Chest Press

Chest press - Exercises with the TRX Suspension Trainer

 

  1. Adjust straps so that they are fully extended
  2. Stand facing away from the anchor point
  3. Start with the straps just above your shoulder leaning on your hands at a 60-degree angle (first photo)
  4. Bend at the elbow so that your elbows bend no deeper than 90 degrees (second photo)
  5. Return by straightening your elbows back to the start position.

8. TRX Row

Row - Exercises with the TRX Suspension Trainer

 

  1. Adjust the straps so that they are fully shortened
  2. Stand facing the anchor point with your elbows bend and the handles by your chest
  3. Extend through the elbow until your arms are full strengthened
  4. Make sure to stick your chest out the entire time
  5. Return by bending your elbows and pulling yourself back to the start position.

9. TRX T Spine Rotation

Spine Rotation - Exercises with the TRX Suspension Trainer

 

  1. Adjust the straps to the midway point
  2. Stand side facing sideways, if your right hand is on the strap step with your left foot forward (first photo)
  3. Lean backwards and open up your chest as far as you can (second photo)
  4. You will be restricted by your own mobility
  5. Return by curling your body up until your left arm is back over top of your right arm

10. TRX Cork screw

Cork screw - Exercises with the TRX Suspension Trainer

 

  1. Adjust the straps to mid length
  2. Stand facing away from the anchor point with the straps in single handle mode
  3. Place your right hand on the handle and your left hand on the foot cradle (first photo)
  4. Lean so that both your arms are drawing close to your right shoulder (second photo)
  5. Rotate clockwise until you are fully suspended (third photo)

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