# 1TRX TOTAL BODY

TRX SINGLE LEG SQUAT

Stand Facing Builds strength evenly and fully activates hips, glutes and quads. Tips: Do not round back when lowering into squat. Keep tall posture. Perform on both sides. Adjustment: M

BILATERAL ROW

Start position: Face anchor point with feet shoulder-width apart. Hold single handle with right hand. Lean back. Twist away from anchor point and extend left

arm outward, following the line of TRX. Movement description: Pull body toward anchor point with right arm, using a rowing motion. At the same time, bring left arm as high as possible along TRX by twisting body. Return to start position. Perform for 30 sec. Repeat on other side. Tip: To increase intensity, hold small medicine ball in free hand.

TRX HAMSTRING CURL

Ground Facing Improves hamstring, core and hip strength. Tips: Keep even pressure on heels to prevent TRX from sawing Adjustment: L

SUSPENDED PUSHUP

Start Position: Face anchor point with feet shoulder-width apart. Hold handles in front of chest with arms extended. Keep hands high enough so that TRX does not touch arms or shoulders. Movement Description: Shallow: Starting with a shallow body angle, lower chest to handles in a pushup. Press back to start position. Keep body fully aligned. Repeat for 15 sec. Medium: Take a big step back toward anchor point. Repeat chest press for 15 sec. Deep: Take another big step back. Repeat chest press for 15 sec. Rest: At deep angle, hold position with arms extended for 15 sec. Return to base of pyramid by repeating Deep, Medium, and Shallow chest presses for 15 sec. each. Tip: Complete entire pyramid. Decrease intensity if necessary by stepping away from anchor point or offsetting legs

TRX BICEPS CURL

Stand Facing Builds strength in biceps and shoulders. Tips: Point elbows straight ahead, in line with shoulders. Step forward to increase intensity Adjustment: M

SUSPENDED LUNGE

Start Position: Face away from anchor point. Place right foot into both foot cradles at once, toes in. Plant left foot approximately three feet in front of anchor point. Press suspended foot down into foot cradle. Movement Description: Lower hips into lunge position. Suspended leg will move back. Keep weight on heel of grounded foot. Pressing down on heel of grounded foot, return to start position. Maintain balance and upright body posture. Perform for 30 sec. Repeat with other leg. Tip: To increase intensity, tap floor with hand at bottom of each lunge and/or perform a plyometric leap when returning to start position.