I don’t think any of these will surprise you…and you’ve probably seen them all before. Why write about these “old” TRX movements? Because, sometimes, we need to be reminded that the foundational basic movements stick around for one primary reason – they work.
I think I’ll always promote base pillar-movements first and foremost – push, pull, squat, hip hinge, etc…and I think the straps are just one tool that can help you develop, and even excel, in most of these movement patterns.
Let’s take a look at the movements:
1. TRX Overhead Squat
One that comes and goes in my programming and I need to keep it in there more often. An awesome “warm-up” movement that involves a squatting pattern while doing a great job of engaging the backside of the upper body at the same time.
2. TRX Row
The most popular TRX Suspension Trainer exercise out there…and for good reason. It’s great for posterior chain strength, grip strength, postural improvements, and even “core” work.
3. TRX Single Leg Squat
A great tool to offer a single leg progression for those (myself included) who can’t get that deep on a lot of single leg squat variations.
4. TRX Atomic Pushup
It’s been a favorite of mine for years as it combines strength, coordination, and some conditioning as well.
5. TRX Burpee
One of the more challenging strap movements out there. If you want to work your balance and conditioning simultaneously, you came to the right place.
Now if we put all these together for a workout; did we get a decent full-body routine in? We got pushing and pulling for the upper body, we got unilateral lower body work, and we got some explosive work in to work on conditioning. I’d say that’s a solid routine right there. Select a rep range around 8-15, set a timer for 20-25 minutes and move!
About Doug Balzarini
Doug Balzarini, CSCS, MMA-CC, is the owner of DB Strength, which provides fitness training, education, and resources. He is also the strength and conditioning coach for Alliance MMA where he works with UFC Champion Dominick Cruz, Bellator Champion Michael Chandler, Phil Davis, Brandon Vera, Travis Browne, Ross Pearson, Alexander Gustafsson, and more. Prior to starting his own business, Doug worked at Fitness Quest 10 as a personal trainer, strength coach, and Operations Director for Todd Durkin Enterprises (TDE).
He has completed some graduate work in Biomechanics at SDSU and has obtained multiple certifications including ACE, NSCA-CSCS, MMA-CC, multiple CrossFit certifications, TFW Level 1, TRX instructor training, RIP training, EFI Gravity instructor training, LIFT Sandbag Certification, and FMS training. He has produced his 2 DVD projects on strength training for combat athletes, appeared in many fitness videos and articles, and was a coach on “The Ultimate Fighter” FOX TV show in 2012.
For more information please visit www.dbstrength.com.