TRX Exercises

Chest

Regular or Single Arm

Feet Staggered, Wide, Narrow, 1 Foot or 1 Foot with the other foot Abducted

1. Chest Press (Long)

http://www.youtube.com/watch?v=un79W5dVzrw&feature=related

2. Chest Fly (Long)

http://www.youtube.com/watch?v=O8hiwPjv38s

3. Push Up (Long)

http://www.youtube.com/watch?v=eUQQXPgeJRI

4. Atomic Push Up (Long)

http://www.youtube.com/watch?v=KfSYV2JmBDY

5. Suspended Press (Long)

http://www.youtube.com/watch?v=svhCwav-qCY&NR=1

Back/Shoulders

1. High Back Rows (Short)

http://www.youtube.com/watch?v=azYwzqnIm2o

2. 45' Back Row (Mid)

http://www.youtube.com/watch?v=p8d2pFLDkEs&feature=related

3. Single Arm Row (Mid)

http://www.youtube.com/watch?v=gekGQrpok-Q

4. Power Pull (Mid)

http://www.youtube.com/watch?v=z4sByahrm1o (watch the second part)

5. Shoulder I,Y,T (Mid)

http://www.youtube.com/watch?v=MIUUknuV7lU

6. Swimmer Pulls (Mid)

http://www.youtube.com/watch?v=GtTPPVPz2fk

7. Santa Rows (Long)

http://www.youtube.com/watch?v=4qdqD2khWA4&feature=related

8. Split Raise (Long)

http://www.youtube.com/watch?v=sv2vK_J8cdQ

Arms

1. Triceps Press (Mid)

http://www.youtube.com/watch?v=ENz2T8DJTc4&NR=1

2. Biceps Press (Mid)

http://www.youtube.com/watch?v=Hsr9VRiapdQ

3. Dips (Long)

http://www.youtube.com/watch?v=nmr9GK1bVec&feature=related

Legs - add hops to any of these

1. Balanced Lunge (Mid)

http://www.youtube.com/watch?v=tAbQHhFKFMI

2. Suspended Lunge (Long)

http://www.youtube.com/watch?v=1bmjTIyi7sI

3. Hamstring Curls (Long)

http://www.youtube.com/watch?v=OIEAPz61114

4. Single Leg Squat (Mid) - try overhead and facing each direction

http://www.youtube.com/user/ExperienceLifeMag#p/u/33/4VUMnl8IX3w

5. Over Head Squat (Mid) - try facing each direction

http://www.youtube.com/watch?v=RjG4SS3m-B8

6. Front Squat (Mid)

http://www.youtube.com/watch?v=0CUGiWDSviE

7. Sprinter Starts (Mid)

http://www.youtube.com/watch?v=etjhW3bIOW0&feature=related

8. Supine Pull-Through (Long)

http://www.youtube.com/watch?v=8HryajFMOiA&feature=related

Core

1. Planks

http://www.youtube.com/user/FitnessAnywhere#p/u/51/jAhl40FZQ-A

2. Side Planks

http://www.youtube.com/watch?v=0ezC5UNcyyg

3. Roll Outs

http://www.youtube.com/watch?v=-3Q3n9MbHgs&NR=1

4. Hip Drop

http://www.youtube.com/watch?v=gW66P6IvnPg&playnext=1&list=PLC84037E2D1FD8F2A

5. Pendulums - try to stall at one side after 3

http://www.youtube.com/watch?v=o6wbIqQmK5A

6. Scorpions

http://www.youtube.com/watch?v=JDe42WdYA4E

7. Hand Walks - try adding dumbbells in your hands

http://www.youtube.com/watch?v=x_fhgDfKkEs

8. Mountain Climbers (Long) - add rotation

http://www.youtube.com/watch?v=DpmglkJHSWs

Good Combos

Low Row to Kick Back

http://www.youtube.com/watch?v=1qEJPnKGkwA

Squat to Cross Balance Lunge

http://www.youtube.com/user/FitnessAnywhere#p/u/53/UBRJs08T_Es

Cross Balance Lunge Hip Hinge

http://www.youtube.com/watch?v=s31REw9QwwE

Row Raise Curl

http://www.youtube.com/watch?v=dsjcyFbaGyA

Squat - Row, Raise, Curl

http://www.youtube.com/watch?v=vXmeatUekK4

Burpie Scorpion

http://www.youtube.com/watch?v=9wyBPRriyrQ

Row to Rotation

http://www.youtube.com/watch?v=Nf7TYFMZQ0s&feature=relmfu

Shoulder I Raise to Swimmer Pull

http://www.youtube.com/watch?v=-vAB-MUpHl0

Oblique Crunch Rotated Push UP

http://www.youtube.com/watch?v=N8L0Kj66iuY&feature=relmfu

Chest Press to Roll Out

http://www.youtube.com/watch?v=AvE_VnBeSj8&feature=relmfu

Back Extension to Overhead Squat

http://www.youtube.com/watch?v=Tv196g1wAm4&feature=related

Lunge to Push Up

http://www.youtube.com/watch?v=PqPRH0AWd6A&feature=related

Scarecrows

http://www.youtube.com/watch?v=VJvyu0QKVR8&feature=related

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