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TRX Plank
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  1. AKneel on hands and knees, facing away from a TRX with feet in foot cradles.
  2. BExtend body into a pushup position with hands directly under shoulders. Squeeze core and glutes, and focus on keeping shoulders, hips, knees, and ankles aligned.
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The Ultimate TRX Total-Body Workout
TRX Plank A
TRX Plank B
  1. AKneel on hands and knees, facing away from a TRX with feet in foot cradles.
  2. BExtend body into a pushup position with hands directly under shoulders. Squeeze core and glutes, and focus on keeping shoulders, hips, knees, and ankles aligned.
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TRX Side Plank
TRX Side Plank A
TRX Side Plank B
  1. ALie on side with feet in the foot cradles of TRX and heel of top foot touching toe of bottom foot.
  2. BSqueeze core and glutes to lift hips up, keeping shoulders over arm. Lower hips to the ground to return to starting position.
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TRX Overhead Squat
TRX Overhead Squat A
  1. AStand facing TRX with hands extended overhead in loops, pulling back so that there is tension on the straps. With feet shoulder-width apart and hands still overhead, squat down until thighs are parallel with the ground.
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TRX Low Row
TRX Low Row A
TRX Low Row B
  1. AStand facing the anchor point of a TRX while holding onto the handles and lean back, keeping tension on the straps.
  2. BUsing back muscles, row body up until hands are on sides of chest. Brace core and try to move entire body in one controlled movement.
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TRX Chest Press
TRX Chest Press A
TRX Chest Press B
  1. AStand facing away from the anchor point of a TRX with hands gripping the handles straight out in front of body, aligned with shoulders.
  2. BBend elbows to lower body under control (as if doing a pushup) until hands are next to ribs. Then extend arms straight out in front of chest to drive the handles back out to starting position.
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TRX Hamstring Curl
TRX Hamstring Curl A
  1. ALie faceup with heels in the foot cradles of a TRX, legs extended. Lift hips so body is aligned from shoulders to heels. Bend knees, pulling the handles toward you. Extend legs back to starting position.
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TRX Crunch
TRX Crunch A
TRX Crunch B
  1. AFace away from a TRX in a plank position with feet in the foot cradles.
  2. BCrunch knees into chest and lift hips. Straighten legs to return to starting position.
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TRX Crossing Balance Lunge
TRX Crossing Balance Lunge A
TRX Crossing Balance Lunge B
  1. AStand facing the anchor point of a TRX and hold the handles with palms facing each other. Lift leg leg so thigh is parallel with the ground and knee is bent to 90 degrees.
  2. BDrive left leg back and lunge down until right thigh is parallel with the ground and left knee lines up with right knee. Drive through right heel and squeeze glutes to stand up.
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TRX Balance Lunge
TRX Balance Lunge A
TRX Balance Lunge B
  1. AStand facing the anchor point of a TRX and hold handles with palms facing each other. Lift left leg so thigh is parallel with ground and knee is bent to 90 degrees.
  2. BDrive left leg back and lunge down until right thigh is parallel with the ground. Drive through right heel and squeeze glutes to stand up.
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TRX Sprinter Start
TRX Sprinter Start A
TRX Sprinter Start B
  1. AStand facing away from the anchor point of a TRX holding handles with hands next to chest and the straps under arms. Walk feet back until body is at a 45-degree angle.
  2. BReach back with left leg until right leg is bent at a 90-degree angle. Drive through ball of right foot to return to starting position.
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TRX Hamstring Curl to Hip Press
TRX Hamstring Curl to Hip Press A
TRX Hamstring Curl to Hip Press B
TRX Hamstring Curl to Hip Press C
  1. ALie faceup with heels in the foot cradles of a TRX. Lift hips so body is aligned from shoulders to heels.
  2. BBend knees, pulling the handles toward buttocks until heels are under knees.
  3. CDrive hips up until knees, hips, and shoulders are aligned. To return to starting position, first lower hips, then extend legs.

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