TRX Low Row

  • Adjust the TRX to mid length and face the anchor point. 
  • Elbows should be bent with hands beside the chest. 
  • Maintain plank position through entire movement. 
  • Lower your body down by straightening both arms. 
  • Start the pulling return movement by pulling shoulder blades down and back before pulling up towards the anchor.
  • Perform prescribed number of repetitions. 


TRX Lateral Squat

  • Adjust the TRX to mid-length.
  • Face the anchor point with feet wider than hip width.
  • Position the body so that the elbows are at the sides, directly below the shoulders.
  • Perform a lateral squat to one side as deep as is comfortable, keeping the other leg straight and foot planted on ground facing forward.
  • Let arms extend as you move into the lateral squat.
  • Return to starting position by driving through the hips and pulling lightly on the arms. 
  • Repeat on other side.

TRX Hip Drop

  • Adjust the TRX to Mid-Length (or fully extend for more challenge) and face sideways to the anchor point. 
  • Hold both handles on top of the head, keeping elbows out to the sides in line with the hips. 
  • Take a step forward with the inside leg so that feet are in line with each other.
  • Lean away from the anchor point by dropping outside hip out and down.
  • Hold for 1-2 seconds.
  • Return to starting position by engaging the core musculature.
  • Perform prescribed number of repetitions and repeat on other side. 


TRX Hamstring Curl Hips Down

  • Adjust the TRX to mid-calf height and lie on the ground facing up.
  • Press heels into the cradles and keep the pressure throughout the exercise.
  • Keeping the hips on the ground and arms out to the sides as shown, bend at the knees to bring your feet towards you.
  • Return to start position and repeat for prescribed number of repetitions. 

TRX Chest Press Feet Offset

  • Fully extend the TRX and face away from the anchor point with arms extended. 
  • Maintaining a plank position from the back leg, through the hips and into the shoulders, perform a push up. 
  • Load on the shoulder can be decreased by amount of load placed on the front leg. 
  • Return to starting position and perform prescribed number of repetitions, switching forward leg halfway through the set.

TRX Chest Press

  • Adjust the TRX to the fully lengthened position.
  • Face away from the anchor with your arms straight, with hands below shoulder height.
  • Keep plank position by maintaining alignment through ankles, knees, hips, shoulders and ears. 
  • Lower your body down by bending your arms to 90 degrees. 
  • Push through palms to return to the starting position by straightening your elbows. 

NOTE: The lower/closer the elbows are to the rib cage, the less stress it places on the shoulders. This is a good regression for athletes with shoulder problems.