TRX Exercises
Chest
Regular or Single Arm
Feet Staggered, Wide, Narrow, 1 Foot or 1 Foot with the other foot Abducted
1. Chest Press (Long)
http://www.youtube.com/watch?v=un79W5dVzrw&feature=related
2. Chest Fly (Long)
http://www.youtube.com/watch?v=O8hiwPjv38s
3. Push Up (Long)
http://www.youtube.com/watch?v=eUQQXPgeJRI
4. Atomic Push Up (Long)
http://www.youtube.com/watch?v=KfSYV2JmBDY
5. Suspended Press (Long)
http://www.youtube.com/watch?v=svhCwav-qCY&NR=1
Back/Shoulders
1. High Back Rows (Short)
http://www.youtube.com/watch?v=azYwzqnIm2o
2. 45’ Back Row (Mid)
http://www.youtube.com/watch?v=p8d2pFLDkEs&feature=related
3. Single Arm Row (Mid)
http://www.youtube.com/watch?v=gekGQrpok-Q
4. Power Pull (Mid)
http://www.youtube.com/watch?v=z4sByahrm1o (watch the second part)
5. Shoulder I,Y,T (Mid)
http://www.youtube.com/watch?v=MIUUknuV7lU
6. Swimmer Pulls (Mid)
http://www.youtube.com/watch?v=GtTPPVPz2fk
7. Santa Rows (Long)
http://www.youtube.com/watch?v=4qdqD2khWA4&feature=related
8. Split Raise (Long)
http://www.youtube.com/watch?v=sv2vK_J8cdQ
Arms
1. Triceps Press (Mid)
http://www.youtube.com/watch?v=ENz2T8DJTc4&NR=1
2. Biceps Press (Mid)
http://www.youtube.com/watch?v=Hsr9VRiapdQ
3. Dips (Long)
http://www.youtube.com/watch?v=nmr9GK1bVec&feature=related
Legs – add hops to any of these
1. Balanced Lunge (Mid)
http://www.youtube.com/watch?v=tAbQHhFKFMI
2. Suspended Lunge (Long)
http://www.youtube.com/watch?v=1bmjTIyi7sI
3. Hamstring Curls (Long)
http://www.youtube.com/watch?v=OIEAPz61114
4. Single Leg Squat (Mid) – try overhead and facing each direction
http://www.youtube.com/user/ExperienceLifeMag#p/u/33/4VUMnl8IX3w
5. Over Head Squat (Mid) – try facing each direction
http://www.youtube.com/watch?v=RjG4SS3m-B8
6. Front Squat (Mid)
http://www.youtube.com/watch?v=0CUGiWDSviE
7. Sprinter Starts (Mid)
http://www.youtube.com/watch?v=etjhW3bIOW0&feature=related
8. Supine Pull-Through (Long)
http://www.youtube.com/watch?v=8HryajFMOiA&feature=related
Core
1. Planks
http://www.youtube.com/user/FitnessAnywhere#p/u/51/jAhl40FZQ-A
2. Side Planks
http://www.youtube.com/watch?v=0ezC5UNcyyg
3. Roll Outs
http://www.youtube.com/watch?v=-3Q3n9MbHgs&NR=1
4. Hip Drop
http://www.youtube.com/watch?v=gW66P6IvnPg&playnext=1&list=PLC84037E2D1FD8F2A
5. Pendulums – try to stall at one side after 3
http://www.youtube.com/watch?v=o6wbIqQmK5A
6. Scorpions
http://www.youtube.com/watch?v=JDe42WdYA4E
7. Hand Walks – try adding dumbbells in your hands
http://www.youtube.com/watch?v=x_fhgDfKkEs
8. Mountain Climbers (Long) – add rotation
http://www.youtube.com/watch?v=DpmglkJHSWs
Good Combos
Low Row to Kick Back
http://www.youtube.com/watch?v=1qEJPnKGkwA
Squat to Cross Balance Lunge
http://www.youtube.com/user/FitnessAnywhere#p/u/53/UBRJs08T_Es
Cross Balance Lunge Hip Hinge
http://www.youtube.com/watch?v=s31REw9QwwE
Row Raise Curl
http://www.youtube.com/watch?v=dsjcyFbaGyA
Squat – Row, Raise, Curl
http://www.youtube.com/watch?v=vXmeatUekK4
Burpie Scorpion
http://www.youtube.com/watch?v=9wyBPRriyrQ
Row to Rotation
http://www.youtube.com/watch?v=Nf7TYFMZQ0s&feature=relmfu
Shoulder I Raise to Swimmer Pull
http://www.youtube.com/watch?v=-vAB-MUpHl0
Oblique Crunch Rotated Push UP
http://www.youtube.com/watch?v=N8L0Kj66iuY&feature=relmfu
Chest Press to Roll Out
http://www.youtube.com/watch?v=AvE_VnBeSj8&feature=relmfu
Back Extension to Overhead Squat
http://www.youtube.com/watch?v=Tv196g1wAm4&feature=related
Lunge to Push Up
http://www.youtube.com/watch?v=PqPRH0AWd6A&feature=related
Scarecrows
http://www.youtube.com/watch?v=VJvyu0QKVR8&feature=related
ania852009