TRX training for a strong body! This full body workout will share some basics if you are a beginner to TRX training. You will quickly see that even the simplest exercises can be made tougher with a few simple variations. Let’s set up and dive in!
TRX Training for a Strong Body
TRX Training is great for beginners, and also a perfect way to add resistance to your exercises. There are a million ways to set up and use a TRX! Here I am walking through 6 exercises that will be just the thing if you are looking to get strong.
My philosophy when it comes to training is to focus on full body workouts with a glute emphasis. You will see we are doing just that here with the squat variations that are included in this workout. The TRX training is an excellent way to learn to perform a squat well.
- Fold the ribs down while keeping the chest open. Straighten the legs; keep the knee caps pulled up and the tailbone tucked under you. Lean back onto the heels and extend the arms. Pack the shoulder blades together and down.
- Row the elbows back, squeezing at the lat muscles under the armpits. Keep your head in line with your body as you pull up and forward. Create tension on the way up. Move as one solid piece.
- Keep the weight in the heels and look at the anchor point of the TRX. Pull the handles back to the ribs – just far enough so that it is in line with your body.
- Keep the ribs down and the abs engaged as you return to the extended position. On the return, avoid the tendency to just “resist the fall back” and instead think of actively “pressing” yourself away.
- To change the difficulty of the exercise, move the feet more forward to create a greater lean or back to decrease the angle of the lean.
- Here the TRX is providing you a way to assist yourself in getting all-the-way down into the squat.
- You begin not leaning back but with your weight over top of your legs and your own support. The tailbone is tucked under and ribs are down. You will need to keep your head in line with the body.
- Place most of your weight in your heels as you squat straight down until your calf touches your hamstring. The knee closes completely while you open the thighs. Elbows stay inside of your knees. Don’t let the back round or the butt wink under.
- Even with the weight in the heels, keep pressure into the ground through the base of the big toe. Do not dip too far back. You will want your body to stay upright.
- Remain in control of the body and your movement. Use no more or no less assistance as is needed.
- Keep the big toe down and focus on driving through your heels to come back to stand on top of your legs. Don’t lean back when you return to the starting position.
»»TRX Reverse Fly
- Fold the ribs down while keeping the chest open. Straighten the legs; keep the knee caps pulled up and the tailbone tucked under you. Lean back onto the heels and extend the arms.
- Angle back and keep your head in line with your body. Pack the shoulder blades together and down. And create a break at the elbow joint.
- Spread your arms wide by drawing together the shoulder blades and opening the shoulder joint. Keep the arms arched with your elbows bent slightly.
- As you fly the arms up and out, keep the ribs from flaring open. Keep your head in line with your body as you open up and forward. Create tension on the way up.
- Stay disciplined. Move as one solid piece.
- Before the actual lowering, keep the arms in place as you lean back first from the body to put tension on the arms. Let gravity pull the body back as the arms hold tension.
- This movement targets smaller muscles than the row and uses far less leverage. It is more difficult and you will need far less lean back.
»»TRX Curtsy Squat
- Hold the TRX so that it is taut, but not overly tight.
- Begin by loading your bodyweight onto one leg. Squat into that leg as you cross the other leg behind you. Focus on crossing under and out rather than back.
- As you descend, your weight will drop into the heel of the standing leg. But be sure to press down through the base of your big toe as you center over the heel. Open the front thigh from the hip socket (just like a squat) in order to create a single straight line from the hip to the knee.
- Make sure to keep your abs connected. Do not let the hips fly open. Counter rotate the hips to stay square.
- Do not allow the position to get too wide. Keep the leg close to your body as you squat to the left or the right.
- Pause at depth and stay back in the glutes as you press through the heel and base of the big toe to stand. Do not allow the standing side knee to slide forward as you initiate the drive upward.
»»TRX Fall Out
- Set into a “hollow position” in which the abs are drawn inward, the ribs are folded down and tailbone is tucked under. The abs force the lower back upward to create a slight rounding to the upper body.
- Hinge at the heels and lean forward onto the straps with the palms slightly turned in to face each other. Engage the armpit muscles to rotate the elbows. Do not bow out the elbows.
- Although named a “fall-out,” it is not really a fall. Push away and actively extend outward like an ab wheel roll-out. Keep the upper back spread wide with the belly button drawn tightly inward.
- Come to a stop before pulling the body up and back through the armpits as you dig the balls of the feet down and in with the heels still in contact with the ground.
- Throughout this exercise, there is no movement any place but the shoulder and ankle joints.
»»TRX Triple Tuck
- Lean into a pushup position. Set into a “hollow position” in which the abs are drawn inward, the ribs are folded down and tailbone is tucked under. The abs force the lower back upward to create a slight rounding to the upper body.
- The torso and pelvis remain completely steady. Move from the hip socket only in order to lift the knee forward. Simultaneously fold the heel back toward the butt in a leg curl and pull the foot up from the ankle.
- Triple Tuck folds at all three joints of the hip socket, knee and ankle.
- It is very important that as the one leg triple tucks, you drive the ball of the foot on the other leg down and back to extend the hip and knee. This is triple extension. The leg that is planted counters the forward movement with an aggressive and forceful press down and back.
- Triple Tuck – Triple Extend.
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My mission is to help you progress in your fitness and get stronger with each workout.
Strength training can be a little intimidating if you don’t know where to start. I want to help you avoid being confused, discouraged, or running back to your full time cardio bunny status.
OTHER FULL BODY WORKOUTS:
Because looking cute helps every workout.
Below is the TRX system I use for TRX training from my Amazon Store: