TRX Beginner Moves

There are several exercises that can be performed using the TRX straps. These exercises range from beginner to very advance. Most exercises have modifications or progressions that can be performed to place the exercise at the appropriate level. These progressions should be learned and perfected before moving on to some of the more difficult exercises. Listed below are three beginner moves with three progressions to increase the difficulty.

TRX Row

• Progression #1 – Facing the anchor point, extend the arms to a straight position allowing the body to lower back. Place one foot back and put some weight into this foot. We call this off-set foot position. This foot will help to push throughout the upward phase of the exercise if the back and arms are not strong enough to successfully pull the body through full range of motion. The foot will also help slow your body on the way down. You can challenge yourself by seeing how much weight you actually need in the back foot. Keeping the core tight, drop your shoulders and pull your elbows back trying to engage your shoulder blades. Exhale on the way up. Also, make sure you control the movement throughout the entire exercise. The key is to keep tension on the straps during the movement.
• Progression #2 – For the 2nd progression, stand with your feet together instead of having the off-set foot position. This removes the stability added by that back foot and forces the core to engage more to keep the body in the correct position. The movement is still the same. Remember: if the exercise feels like there is not enough weight take a step forward.
• Progression #3 – For the 3rd progression, lift one foot off the ground and keep it in the air throughout the movement. Make sure you are strong in the core. As soon as you lift the foot, the core muscles will be trying to keep that side of the body up. Make sure you switch legs after 10 repetitions.

TRX Chest Press

• Progression #1 – Standing away from the anchor point, bring the hands directly under the shoulders, keeping the straps roughly 2 inches off of the arms. The straps should not touch the arms throughout this exercise. If they do, the weight is too much and a step forward should be taken and recheck your form. For this progression we will use the off-set foot position, placing one foot in front of us. Making sure the back is straight, open your arms to slightly wider than shoulder width, bend the elbows, and lower the body. A stretch will be felt in the chest muscles. As you bring the body forward, allow the front foot to take some of the weight. You can also use this foot to push back to standing. Keep the elbows high, exhale, and press yourself back to a standing position, remembering to keep tension on the straps at all times.
• Progression #2 – For the 2nd progression, stand with your feet together instead of having the off-set foot position. This removes the stability added by that back foot and forces the core to engage more to keep the body in the correct position. The movement is still the same. Remember: if the exercise feels like there is not enough weight take a step forward.
• Progression #3 – For the 3rd progression, lift one foot off the ground and keep it in the air throughout the movement. Make sure you are strong in the core. As soon as you lift the foot, the core muscles will be trying to keep that side of the body up. Make sure you switch legs after 10 repetitions.

*With both the TRX Row and the TRX Chest Press, ankle placement or stance is your preference. Some people have better ankle mobility than others. I normally use the Chest Press exercise as an opportunity to stretch my calves by seeing how long I can keep my heels down. At some point the heels will come up as you lower yourself down and that is ok. Just make sure you keep your core fully engaged, maintaining the plank position.*

TRX Lunge

• Progression #1 – Facing the anchor point with your elbows under your shoulders, reach one leg back making a connection with the ball of your foot. Keeping your chest up, engage the core and drop the back knee towards the ground. As you breathe out, press through the heel of the front leg to return to a standing position. You can test your balance by following through with a knee drive, not allowing the foot to touch the ground before performing another repetition.
• Progression #2 – For the 2nd progression of this exercise, do not allow the back foot to touch the ground in the back. Instead, hover the foot as you lower into the lunge position. Be sure to fully engage the core to prevent the hips from dropping. Try to keep the hands relaxed at all times; the straps are there for balance, not life support.
• Progression #3 – The 3rd progression to this exercise hovers the foot in the back and adds a jump at the end instead of simply standing. Be sure you keep the weight in the front foot and you still press out of the heel as you stand up and brace yourself as you land.

These three exercises are a great compliment to any current workout routine. Since each exercise has 3 levels of progressions they can be performed by any skill level. If you are interested in trying these exercises please feel free to contact Personal Fitness Trainer Thomas Eagen (teagen@sacdt.com) to schedule a free 30minute demonstration.

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