Time Effective TRX Suspension Training Bodyweight Exercises

By Chris Frankel, M.S. Chris Frankel is the Director of Programming for Fitness Anywhere and consults to the US Military, professional and collegiate
sports teams and lectures nationally for strength and conditioning professionals.

Every student athlete deals with the pressure of academics, sports, travel, nutrition and recovery to maintain optimal performance. The strength and conditioning specialist has to nd the right combination of exercise volume and intensity across multiple components of tness to keep his or her athletes in the game and ensure time for studying, classes and college life. When a coach comes across a single training modality that can accomplish multiple goals, its a win for everyone and deserves a place in the program. Enter the TRX Suspension Trainer. Whether the Suspension Trainer is attached to a power rack, bleachers, a fence, tree limb or even the door of the athletes dorm room, there are some foundational exercises virtually all athletes can benet from that only take a few minutes to complete. These movements can be used as a short workout, as a warm up or cool down and even as part of a recovery session between practices. Selecting the appropriate intensity level will individualize the exercises to meet the objectives of the session. TRX Suspension Training bodyweight exercise blurs the line between traditional exibility, strength, core and cardiovascular conditioning. These functional movements are multi-joint and multi-planar and provide a proprioceptively rich environment for improved athletic performance and durability.

TRX Half Kneeling Hip Flexor Stretch

Performing this variation of a half kneeling lunge with arm reaches using the TRX Suspension Trainer promotes core stabilization and improves distal mobility. Move smoothly in and out of this active integrated stretch and feel a lengthening and strengthening from arm pit through hip flexors. Repeat on both sides.

TRX Low Row

This is one of the basic movements every athlete should master. Performing the TRX Low Row not only builds strength in the pulling motion, but it has the added benefit of integrating active hip extension to maintain proper alignment. This added benefit brings in more of the posterior chain. Want an additional challenge? Perform the exercise on one leg or with one arm.

TRX Side Plank (with Rotation)

Once you are proficient in holding a stable side plank with your feet in the foot cradles, you can progress to incorporating transverse plane movement by reaching under and behind your torso and returning to an extended arm position.

TRX Side Lunge

If the demands of the sport require lateral movement or you want to address different planes of motion in your hip training, this exercise is hard to beat. Because you can unload your bodyweight into the Suspension Trainer, you can maintain a taller, more athletic posture and move safely through a greater range of motion.

This foundational exercise builds single leg strength, balance, mobility and power all at once. The integration of core, hip and leg strength provides a great bang for your training buck. Once you can move through a full range of motion, add a faster tempo for power and conditioning or a hop for explosiveness.

TRX Lunge

TRX Overhead Squat

This is an incredibly effective exercise for core stability and lower body mobility. Maintain tension in the Suspension Trainer by driving arms back into shoulder flexion. This in turn will engage the entire posterior chain. Keep strong core engagement and focus on proper squat mechanics. This is a good standalone exercise or a great way to prep for different traditional squatting exercises and Olympic lifts. As you improve your technique, strength and mobility and you want a greater challenge, try the single leg version of this exercise.