7 Basic Movements

Moving with TRX is as easy as 1-2-3 (4-5-6-7!) Get started with the 7 foundational moves that are the basis for every TRX workout. Here’s how:   PLANK Adjust your straps to mid calf. Plank up into a pushup position keeping your hands directly under your shoulders. Brace your core and make sure your ears, shoulders, hips, knees and ankles are all in line. Lower your knees to the ground.     TRX CHEST PRESS Adjustment Stand facing away from the anchor point.  Hold the handles of the Suspension Trainer out in front of you.  Movement: Brace your core and lean your weight into the handles, making sure your hips, shoulders, knees and ankles are all in line.     TRX HIP HINGE Adjust your straps to mid length. Extend arms, pressing down on handles, knees bent. Bend forward from the hips, maintain a lengthened spine, extend the knees. Press on handles, extend at hips to upright position.     TRX LOW ROW Adjustment Stand facing the anchor point. Lean back while holding yourself up with the Suspension Trainer™  Brace your core and focus establishing a strong plank with your shoulders pulled down and back. Movement: Maintaining your plank, use your back muscles to pull your chest up to your hands. Lower yourself down in one slow, controlled movement.     TRX Half Kneeling Hip Flexor Stretch Adjust your straps to mid length. Place arms in a “T” position, body in half kneeling. Maintain lengthened spine, shift the hips forward, rotate torso away from rear leg, arm by rear leg overhead, side bend away. Shift hips back to return hip to neutral, arms down.     TRX SQUAT Adjust your Suspension Trainer™  to mid length. Stack elbows under shoulders, feet hip width apart.  Lower hips down and back, weight in heels.  Drive through heels, squeeze glutes, lift chest.     TRX LUNGE Stand facing away from the Suspension Trainer.   With one leg through both of the foot cradles on the suspension trainer, ground yourself through your working leg and find your plank before you start moving. Push your hips down and back, and lunge down until your front knee is bent to 90 degrees. Keep your core braced and your chest up the entire time, and let your arms match your stride pattern, mimicking the way your run. Drive through your front foot and use your glute and hamstring to bring you back up to the top. Pause for a moment to reset your plank before starting the net rep.     Set your timer and do as many reps possible in 45 seconds with a 15 second rest in between each move. Repeat til you’ve completed all 7. When you’ve mastered the moves, go to trxtraining.com to download a workout — or stick with our TRX 7 foundational moves and mix it up to build your own custom workout!