2 – TRX Long Torso Twist Stretch (easy)
Benefits: Increases flexibility of torso, hips and back.
3 – TRX standing Figure 4 Stretch (easy)
Benefits: Increases flexibility in lower back, glutes, hips and hamstrings and strengthens the upper back.
4 – TRX Chest Stretch (easy)
Benefits: Improves posture by stretching chest, shoulders and hips.
Upper Body Exercises
1 – TRX 45° Back Row (moderate)
Benefits: Strengthens back muscles in a different position than the high or low back row versions for complete development.
2 – TRX Power Pull (moderate)
Benefits: This move involves a large range of motion that integrates back and core rotational strength and control.
3 – TRX Y Deltoid Fly (hard)
Benefits: Builds strength and stability in the rear and middle parts of the shoulder.
4 – TRX W Deltoid Fly (hard)
Benefits: Strengthens external rotators of the shoulder.
Lower Body Exercises
1 – TRX Single Leg Squat (moderate)
Benefits: Allows for greater range of motion by using the TRX for balance than other methods.
2 – TRX Suspended Lunge (hard)
Benefits: A hands-free lunge that challenges unilateral leg strength and core stabilization.
3 – TRX Hamstring Curl (Hips lifted) (hard)
Benefits: Lifting the hips in the movement adds resistance. It strengthens the back extensors, increases strength and stability in the lower body and challenges the core.
Core Exercises
1 – TRX Torso Rotation (moderate)
Benefits: Great athletic movement that strengthens internal and external obliques.
2 – TRX Suspended Pro Plank on Elbows (moderate)
Benefits: Challenges the entire core and develops upper body stability and strength.
3 – TRX Suspended Crunch on Hands (moderate)
Benefits: Strengthens core and lower body with a cardiovascular challenge as tempo and reps increases. The increased stability challenge makes the move more intense.
4 – TRX Suspended Side Plank (elbow below shoulder) (moderate)
Benefits: A posture that places huge demands on oblique strength and core stabilization.
