What is suspension training?
This light, portable tool is a must-have for any fitness pro or enthusiast. A staple in military training programs and lockers rooms of major sporting leagues, it can be set-up anywhere to deliver a fast and highly effective workout. The hubs, Lee Zawacki, a Qualified TRX Coach, demonstrates 10 basic moves to get you started.
TRX Low Row
Neutral grip on each handle, feet hip-width apart. Maintaining stable torso and full body in proper alignment, lean back so the ropes are taught and your body is angled. Let you arms extend out and with your palms facing each other pull your body up to the handles until they are right under your chest.
TRX Squat To Row
Neutral grip on each handle, hands in front of waist and elbows bent by your sides. Lean back and extend your arms to eye level, then lower down into a squat using the TRX for balance. Push back up and complete with a row by bending elbows and bringing chest to the palms.
TRX Biceps Curl
Neutral grip on each handle, arms extended in front of your body. Arms close together at shoulder height, lean back and distribute body weight into the heels. Stabilize the upper arms and do not move throughout the movement - flex the elbows to pull the body in towards to handles.
TRX Single Leg Squat
Light, neutral grip on each handle, arms straight out in front at chest height, shoulder width apart. Lift one leg up and distribute body weight evenly through the middle of the foot. With tailbone directed towards the ground, lower pelvis and press the glutes back until squatting leg is parallel to the floor, knees behind the toes. Keep the other leg lifted throughout the movement.
TRX Tricep Extension
Facing away from the anchor with your feet shoulder-width apart and a neutral grip on each handle, extend arms out in front at eye level with weight in the balls of the feet. Bend your elbows bringing your hands behind your head with elbows framing your face and return to the starting position.
TRX Chest Press
With your back to the anchor and neutral grip on each handle, stand with your feet shoulder-width apart. Extend arms in front and lean forward so body is at a slight angle. Bend your elbows lowering your chest in between your hands and push back to starting position.
TRX Power Pull
In single hand mode hold with pronated grip and arm extended out in front at chest height. Slight bend of the knees, lean back and reach behind the body with opposite arm. Squeeze shoulder blades and pull your chest to the handle by drawing elbow back at 45 degrees in relation to side of body. Pull until handle is in line with lower chest while rotating torso and reaching opposite arm midway up the TRX.
TRX "T" Deltoid Fly
Facing the TRX with arms extended out and holding each handle with neutral grip at shoulder height, lean back and distribute weight into the heels keeping your body aligned. Horizontally abduct straightened arms away from body midline to create a "T" for reverse fly.
Adjust the TRX to hang at knee height. Grab each handle and step back till taught, then bend your knees and back slightly. Rotate forward onto toes, keep your arms straight, and make your body into a straight line. Then bend at hips and knees and roll back onto your heels into starting position.
TRX Suspended Lunge
Start with one foot suspended in single handle mode about 3 feet from the TRX, body tall and straight with shoulders back and chest lifted. Engage the core and lower into a lunge while pressing the suspended leg back. Make sure your knee doesn't go beyond your toes on the standing foot.