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Advanced TRX Training

Fitness Feature

Written by Lauren Hunsberger

Photography by Taryn Emerick

1: TRX-BOSU Push-up

Place the BOSU ball, rounded side down, about four feet in front of the TRX. With the TRX handles roughly six inches to a foot off the ground, place the tops of your feet in the straps. Engaging through the entire core and back, place your hands in a push-up position on the BOSU. Lower the body into a low push-up position and return to center. Perform eight to 12 reps.

2: TRX Pull-Up

Adjust the TRX straps to a middle height, about two feet off the ground. Balance on the heels (or feet with the knees bent at 90 degrees for an easier modification). Pull your body toward the TRX handles, then lower to the start position. Perform eight to 12 reps.

3. TRX-BOSU Single-Leg Lunge

Place the BOSU flat side down about a foot behind the TRX and adjust the straps so they are at hip height. Stand on the rounded side and hold the TRX handles in front of you. Balance on the right leg and squat, reaching the left leg behind you, but not touching the ground. Return to standing with the left knee driving through to a 90-degree position in front of you. Perform eight to 12 reps on the right leg, then switch to the other side.

4. TRX-BOSU Center Plank

Adjust the TRX so the handles are roughly six inches to a foot off the ground. Place the BOSU flat side down two to three feet in front of the TRX. Place your feet in the handles. Place your forearms on the BOSU in a plank position and hold for three sets of 30 seconds.

5. TRX Pike to External Rotation

Adjust the TRX so the handles are roughly six inches to a foot off the ground. Place your feet in the handles and walk the hands out into a push position. Drive through the hips and lift them up toward the ceiling, stacking them over the shoulders. Return to a push-up position. Then drive the knees to the right shoulder and back to center. Crunch the legs to the left shoulder and return to center. Perform eight to 12 reps in all three positions.

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