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Dynamic Pillar Bridge - Arms in TRX
Steps In a facedown position, place each forearm inside a TRX strap so that the TRX hangs vertically. Supporting your weight on your forearms and feet, tuck your chin so that your head is in line with...
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Pillar Bridge - Feet in TRX
Steps Place each foot inside a TRX strap so that the TRX hangs vertically. Lie facedown in a push-up position, with your forearms resting on the floor. Push up off your elbows, supporting your weight...
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Pillar Bridge with Shoulder Flexion - Feet in TRX
Steps Place each foot inside a TRX strap so that the TRX hangs vertically. Lie facedown in a push-up position, with your forearms resting on the floor. Push up off your elbows, supporting your weight...
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Wrist Extension (TRX)
Steps Hold a TRX handle in each hand with an overhand grip (palms facing out) and your arms at your sides with your elbows bent 90 degrees and close to your body. Lean slightly backward in a modified...
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Wrist Flexion (TRX)
Steps Hold a TRX handle in each hand with an overhand grip (palms facing down) and your arms straight out in front of your chest. With your front leg straight and your back knee bent, lean slightly...
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Shoulder External Rotation at 30 - Assisted Stance (TRX)
Steps Hold a TRX handle in each hand with your elbows at your side, four inches away from your body and bent to 90 degrees. Lean backward in a modified split stance with your front leg straight and...
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Plank with Hip Flexion (TRX)
Steps Place each foot inside a TRX strap so that the TRX hangs vertically. Start in a push-up position with your hands directly beneath your shoulders and your feet shoulder-width apart. Keeping your...
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Plank to Pike (TRX)
Steps Place each foot inside a TRX strap so that the TRX hangs vertically. Start in a push-up position with your hands directly beneath your shoulders and your feet shoulder-width apart. Lift your...
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Push-up to Pike (TRX)
Steps Place each foot inside a TRX strap so that the TRX hangs vertically. Start in a push-up position with your hands directly beneath your shoulders and your feet shoulder-width apart. Keeping your...
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Plank with Alternating Hip Flexion (TRX)
Steps Place each foot inside a TRX strap so that the TRX hangs vertically. Start in a push-up position with your hands directly beneath your shoulders and your feet shoulder-width apart. Keeping your...
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Plank - Running (TRX)
Steps Place each foot inside a TRX strap so that the TRX hangs vertically. Start in a push-up position with your hands directly beneath your shoulders and your feet shoulder-width apart. Without...
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Lateral Pillar Bridge (TRX)
Steps Lie on your side with your forearm on the ground under your shoulder. In a split stance with the top leg forward, place each foot inside a TRX strap so that the TRX hangs vertically. Push your...
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Lateral Dynamic Pillar Bridge (TRX)
Steps Lie on your side with your forearm on the ground under your shoulder. In a split stance with the top leg forward, place each foot inside a TRX strap so that the TRX hangs vertically. Push your...
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Plank with Alternating Hip Flexion - Hands in TRX
Steps Start in a push-up position with your hands directly beneath your shoulders and inside a TRX strap so that the TRX hangs vertically. Place your feet shoulder-width apart and lean your body...
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Lateral Pillar Bridge with Sweeping Arm Rotation (TRX)
Steps Lie on your side with your forearm on the ground under your shoulder. In a split stance with the top leg forward, place each foot inside a TRX strap so that the TRX hangs vertically. Push your...
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Dynamic Plank - Kneeling (TRX)
Steps Start in a kneeling position with each hand inside a TRX strap so that the TRX hangs vertically and your arms are straight and down in front of you. Keeping your torso stable and your back flat,...
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Glute Bridge (TRX)
Steps Lie faceup with your arms at your sides, your knees bent, and each heel inside a TRX strap so that the TRX hangs vertically. Lift your hips off the ground until your knees, hips, and shoulders...
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Glute Bridge - 1 Leg (TRX)
Steps Secure 2 TRX straps together by looping one handle through the other. Lie faceup with your arms at your sides, knees bent, one heel inside the TRX straps so that the TRX hangs vertically, and...
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Leg Curl (TRX)
Steps Lie faceup on the floor with your legs straight and each heel inside a TRX strap so that the TRX hangs vertically. Lift your hips until your body is in a straight line from ankles to shoulders....
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Leg Curl - 1 Leg (TRX)
Steps Secure 2 TRX straps together by looping one handle through the other. Lie faceup with your arms at your sides, one leg straight with the heel inside the TRX straps so that the TRX hangs...
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Leg Curl - Alternating (TRX)
Steps Lie faceup on the floor with your legs straight and each heel inside a TRX strap so that the TRX hangs vertically. Lift your hips until your body is in a straight line from ankles to shoulders....
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Split Squat - Back Foot Elevated (TRX)
Steps Secure 2 TRX straps together by looping one handle through the other. Place your back foot inside the TRX straps and step out into a lunge so that the TRX hangs vertically. Lower your hips...
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Lateral Squat (TRX)
Steps Secure 2 TRX straps together by looping one handle through the other. Stand with one foot on the ground and the other inside a TRX strap out to your side so that the TRX hangs vertically....
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Drop Lunge (TRX)
Steps Secure 2 TRX straps together by looping one handle through the other. Stand tall with your arms at your sides. Place one foot in the TRX strap so that it is back behind and across your other leg...
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Reverse Lunge with Hand Support (TRX)
Steps Stand tall holding a TRX handle in each hand in front of your body so that your arms are straight and the TRX hangs diagonally. Step back with one foot into a lunge. Using the TRX for support,...
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Single Leg Squat with Hand Support (TRX)
Steps Stand on one foot holding a TRX handle in each hand in front of your body so that your arms are straight and the TRX hangs diagonally. Initiating the move with your hips, squat back and down on...
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Lateral Lunge with Hand Support (TRX)
Steps Secure 2 TRX straps together by looping one handle through the other. Stand holding the TRX handles in one hand in front of your body so that the TRX hangs diagonally. Step out to the side and...
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Squat with Hand Support (TRX)
Steps Stand with your feet shoulder-width apart and pointing straight ahead. Hold a TRX handle in each hand in front of your body so that your arms are straight and the TRX hangs diagonally....
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Split Squat with Hand Support (TRX)
Steps Stand tall in a split stance with your feet shoulder-width apart, holding a TRX handle in each hand so that the straps hang on either side of you. Lower your hips toward the ground by bending...
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Drop Lunge with Hand Support (TRX)
Steps Secure 2 TRX straps together by looping one handle through the other. Stand holding the TRX handles in one hand in front of your body so that the TRX hangs diagonally. Sit back and down into a...
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Overhead Squat (TRX)
Steps Stand tall with your arms overhead. Hold a TRX strap in each hand so that the TRX hangs diagonally with some slack. Initiating the movement with your hips, squat back and down until your thighs...
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Chest Press - Assisted Stance (TRX)
Steps Lean forward in a modified split stance with each arm straight in front of your chest, holding a TRX handle so that the TRX hangs diagonally. Keeping your back leg straight, bend your elbows to...
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Chest Press - 1 Leg (TRX)
Steps Stand on one leg and lean forward with each arm straight in front of your chest, holding a TRX handle so that the TRX hangs diagonally. Keeping your body long and tall, bend your elbows to lower...
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Chest Press - 1 Arm High Split Stance (TRX)
Steps Secure 2 TRX straps together by looping one handle through the other. Lean forward in a split stance with the arm of your back leg straight in front of your chest, holding the TRX handles so...
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Chest Fly - Assisted Stance (TRX)
Steps Lean forward in a modified split stance with each arm straight in front of your chest, holding a TRX handle so that the TRX hangs diagonally. Keeping a slight bend in your elbows and following...
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Triceps Extension - Assisted Stance (TRX)
Steps Lean forward in a modified split stance with each arm straight out at shoulder level in front of you, holding a TRX handle so that the TRX hangs diagonally. Keeping your body long and straight,...
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Row - Assisted Stance (TRX)
Steps Hold a TRX handle in each hand with your arms straight out in front of your chest. With your front leg straight and your back knee bent, lean backward in a modified split stance so that the TRX...
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Row - 1 Arm Assisted Stance (TRX)
Steps Secure 2 TRX straps together by looping one handle through the other and hold them straight in front of your chest with the arm of your back leg. With your front leg straight and your back knee...
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Row to External Rotation - 1 Arm Assisted Stance (TRX)
Steps Secure 2 TRX straps together by looping one handle through the other and hold them straight in front of your chest with the arm of your back leg. With your front leg straight and your back knee...
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Biceps Curl - Assisted Stance (TRX)
Steps Hold a TRX handle in each hand with an underhand grip (palms facing up) with your arms straight out in front of your chest. With your front leg straight and your back knee bent, lean backward in...
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Inverted Overhead Press - 1 Leg (TRX)
Steps Secure 2 TRX straps together by looping one handle through the other. Place one foot inside of the handles and, using the TRX for balance, enter an inverted position with your hands on the...
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Y’s (TRX)
Steps Stand in a modified split stance with your front leg straight and your back knee bent. Hold a TRX handle in each hand with your arms over your head to form a “Y” so that the TRX hangs...
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T’s (TRX)
Steps Stand in a modified split stance with your front leg straight and your back knee bent. Hold a TRX handle in each hand with your arms out to your sides to form a “T” so that the TRX hangs...
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W’s (TRX)
Steps Stand in a modified split stance with your front leg straight and your back knee bent. Hold a TRX handle in each hand with your elbows bent 90 degrees, forming a “W” with your torso, so that the...
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L’s (TRX)
Steps Stand in a modified split stance with your front leg straight and your back knee bent. Hold a TRX handle in each hand with your arms out to the side and elbows bent 90 degrees so that your hands...
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I’s (TRX)
Steps Hold a TRX handle in each hand with an overhand grip (palms facing down) and your arms straight out in front of your chest. With your front leg straight and your back knee bent, lean backward in...
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A’s (TRX)
Steps Stand in a modified split stance with your front leg straight and your back knee bent. Hold a TRX handle in each hand with an overhand grip (palms facing back) with your arms straight down at...
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Chest Fly - 1 Leg (TRX)
Steps Stand on one leg and lean forward with each arm straight in front of your chest, holding a TRX handle so that the TRX hangs diagonally. Keeping a slight bend in your elbows and following an arc,...
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6 TRX Moves to Build Total-Body Strength
The TRX is a versatile piece of training equipment that can be used to build total-body strength and stability, and we’ve just added dozens of instructional videos to our TRX section. To help you get...
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Training Programs Update: All-New TRX and Trigger Point Moves Now Included!
We’re excited to announce that we’ve added dozens of new TRX and trigger point exercises to our online training programs—the premier training tool designed by the coaches at Athletes’ Performance. The...
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