Description

WARM-UP

15 reps/side of each exercise

Perform 15 reps on each side of each exercise with a 45-second rest between exercises

Need more of a challenge? After a five-minute break at the end of the workout, perform these five exercises again.

Fully lengthen the TRX Suspension Trainer and stand facing away from the anchor point. Switch your grip so that the handles are glued to your ribcage and the straps are in your armpits. Walk back to a 45-degree angle, and position the feet about shoulder-width apart. Drop the hips straight back while maintaining a 90-degree angle at the knees. Drive through the floor and onto your toes with a hop forward, small hop back, and then drop the hips back down to reset.

Careful : When squatting, sit back rather than bend the knees forward toward the floor.

Modification : This exercise can be done without a hop.

Fully lengthen the TRX Suspension Trainer and stand facing away from the anchor point. Switch your grip so that the handles are glued to your ribcage and the straps are in your armpits. Walk back to a 45-degree angle, and position the feet about shoulder-width apart. Drop the hips straight back while maintaining a 90-degree angle at the knees. Drive through the floor and onto your toes with a hop forward, small hop back, and then drop the hips back down to reset.

Careful : When squatting, sit back rather than bend the knees forward toward the floor.

Modification : This exercise can be done without a hop.

With the strap positioned at mid-length, stand facing the anchor point with the right foot centered. Lower the hips down and back as the left leg reaches behind, to the point at which the left knee passes the right ankle. Engage the right hip and drive through the glutes while jumping off of that leg. Land on the left foot and drop into the same position on the other side.

Careful : Before adding the jump, ensure you have proper lunge mechanics and knee alignment.

Modification : This exercise can be performed without the jump and/or with the back foot on the floor during the lunge.

With the strap set at mid-length, sit slightly behind the anchor point with your right knee bent and your left leg straight. Begin by rowing the chest toward your hands, flip the grip, and press your body over your hands.

Careful : Ensure the back does not arch on the pulling motion and keep the shoulders down and back throughout the exercise.

Modification : Increase the bend in the right (or left) knee to reduce the difficulty of the exercise.

With the strap set at mid-length, stand facing the anchor point with the feet slightly wider than shoulder-width apart. Without leaning back on the straps, drop your hips as low as is comfortable, engage the glutes and drive up through the floor. Pull and push into the handles as you rise up off of the floor to involve the entire body and achieve maximum airtime.

Careful : Bend the knees immediately upon landing and don’t allow them to buckle inward.

Modification : Remove the jump.

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