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MakesuretorestThisclickableinfographlistsoverdifferentexercisesyoucandowithaTRXorsimilarsuspensiontrainerTherearearmexercises,back exercises,chestexercises,legexercises,shoulderexercises,coreAdjustthesuspensiontrainertothreequarterlength.GRABYOURTRXBEGINNER WORKOUTPDFPRINTABLETheworkoutissequencedinblocksofworkthatcanbeperformedasoneminintegratedsessionortheblocksofworkcanbe performedindependentlybasedonneedStrengtheningexercisesforthelowerbodyontheTRXactivatesthecoreandisveryeffectiveintrainingforstrength, stability,proprioceptionandpowerWhatarethedifferencesbetweenTRXtrainingandresistancebandtraining,andwhichisbetter?Youcaneasilyuseanytype ofsuspensiontrainertoperformtheexercisesandtheworkoutsTRXYDeltoidFlyTRXTDeltoidFlyTRXIDeltoidFlyTRXYDeltoidFlyTRXLow DeltoidFlyTRXWDeltoidFlyTRXBicepsCurlItisgreatforindividuals,groups,andcircuittrainingtooBecausethebodycanbeunloadedontotheTRX, lowerbodyexercisescanbeperformedthroughgreaterrangeofmotionsafelywithlessstressandreducingcompressiveforcestoinflamedTRXPush-up.Atthe endofthefourexercises,restforsecondsandrepeatthesequencePlacefeetaboutshoulder-widthapartwitharmsstraight,out,anddown.RonJones(06)The TRXSuspensionTrainerisahelpfultoolfornotonlystrengthconditioning butalsoassistedstretchingandrehabilitativeexerciseMIDCALF Adjustthe strapssothebottomofeachfootcrandleisatmidcalflevel,roughlytoinches(20,3to,5cm)offthegroundThisTRXworkoutplanincludesexercisesRestseconds xsetsTheseexercisescanbeverychallengingLiftyourlegsaboutinchesfromtheground,keepingthemstraightFlexyourtoesinwardTRXSidePlankWith DiprepspersideThisTRXexercisenotonlystrengthensandtonesthetricepsbutalsoengagesotherstabilizingmusclesinTRXTrainersVsResistanceTraining: TheFullComparisonTRXWorkoutsToperformit:PerformthefirstfourTRXexercisesfortheprescribednumberofrepetitionsbacktobackwithoutrestTRX HighBackRow.TRXSingleArmRow.TRXHighBackRowdg.PowerStretchisaYoga,PilatesandMobilityInspiredWorkoutthatusestheTRX® SuspensionTrainertoincreaseStrength,MobilityandCoreBecausesomepercentageofbodyweightisunloadedontotheTRX,lowerbodyexercisescanbe performedthroughgreaterrangesofmotionsafelywithlessstressTRXWEEKESSENTIALSPROGRAMEXERCiSETiMEJumpBasicBouncesecJump AlternateFootstepsecJumpSideStraddlesecJumpForwardStraddlesecJumpSkiersecJumpBellsecJumpJumpCombosetsofsecTRXSquatsecTRXDegree RowsecTRXSquat&RowCombosecEXERCiSEPowerStretchParticipantNotesTRXForeachexercise,adjusttheTRXlengthasdescribedbelow: LONG Fullylengthensothebottomofeachfootcrandleisaboutthreeinches(7,6cm)offthegroundInsteadofcountingrepsorsets,you’llbedoingeach exerciseforminute,followedbyminuterestWhilekeepingcoretightandbackflat,leanintohandlesaswebringelbowsbackuntilelbowsareaboutPressarms backoutanddownasyoubringyourtorsobackupright.Pleasenotethatyoudon’tneedaTRXspecificallytoperformtheseexercises.TRXSplitRaise.Allof theexercisesfoundherecanbefoundinSuspensionStackCardsLieonyourbackwithyourchestdirectlyunderthesuspensiontrainerhandlesLiftyourbodyup soyourweightrestsonthepalmsofyourhandsTRXTricepsExtensionKneesTheTRXcanbemountedoffawallorsuspendedundertheceilingorsomeother appropriateracksystemTRXWorkoutsKeepingcoretight,bendelbowstolowerchestWithinthismanualyouaregoingtofindalltheTRXexercisesthatis includedintheworkoutprogramSafetyTip:DoNOTallowlowbacktooverextend(excessivearch)Transformyourtriceps!Thetableisarrangedbymuscle grouphorizontallyTRXSingleArmCurlThiswillgiveitaHIIT/circuittrainingflairandnotonlyhelpbuildfunctionalstrengthbutalsoimprovecardiovascular fitnessandmuscularendurancetooHookyourtoesthroughtheTRXstirrupssothetopsofyourfeetfacethefloor.TRXChestFly.TRXAtomicPushupOblique.TRXWorkoutProgramkout1–TRXAbBlastA1–TRXAtomicPushUps–RepsA2–TRXMountainClimbers–EachSideA3–TRXPlank–SecRestSecRepeatthiscircuitforatotalLowerbodyworkontheTRXintegratescoreactivationandresultsinmoreeffectivetrainingforstrength,stabilityand powerGrabholdofthehandleswithanoverhandgripandstraightenoutyourlegs,feettogether