Train

CLIENTS
6 KEY MOVES FOR CLIENTS SUCCESS.

Exercise:

TRX Plank
how to cue:

Adjust the TRX straps to Mid Calf

and lie on the ground facing away
from the anchor point with toes in
the Foot Cradles.
Position feet under anchor point
and arms under shoulders.
Brace core, lift knees off
the ground.
Coaching Point:

Cue active core engagement

with ears, shoulders, hips and
knees aligned. May be performed
on forearms instead of hands.

Exercise:

TRX Low Row

how to cue:

Adjust the TRX straps to Mid

Length and stand facing away
from the anchor point.
Elbows bent and hands
besides chest.
Lower body down until arms
are fully extended.
Pull body toward anchor point.
Coaching Point:

Initiate the movement from

the mid-back, pulling shoulder
blades down and back before
pulling up towards anchor.

Exercise:

TRX Chest Press

how to cue:

Adjust the TRX straps to Fully

Lengthened and stand facing away
from the anchor point.
Extend arms in front of shoulders.
Bend elbows to lower the body.
Drive through palms, extending
arms to return to start.
Coaching Point:

Cue as a moving plank by keeping

ears, shoulders, hips, knees and
ankles aligned. Cue to keep TRX
straps off upper arms.

Exercise:

TRX Hip Press

how to cue:

Adjust the TRX straps to Mid

Calf and lie on the ground
facing the anchor point with
heels in Foot Cradles.
Position feet under anchor
point with knees over hips.
Drive heels down, lift hips up.
Lower hips toward ground
with control.
Coaching Point:

Emphasize movement from

the hips to align hips, knees
and shoulders at the top of
the movement.

Exercise:

TRX Squat (Bottom Up)

how to cue:

Adjust the TRX straps to Mid

Length and stand facing the
anchor point.
Fully extend arms, lean
back and lower hips.
Pull yourself into balanced
position with lengthened torso.
Drive through heels and extend
hips to standing.
Coaching Point:

Use the TRX straps to unload the

body and explore and improve
mobility in the hips and ankles.

Exercise:

TRX Lunge
how to cue:

Adjust the TRX straps to Mid

Calf and stand facing away from
the anchor point.
One foot in Foot Cradle(s) and
centered with anchor point.
Lower hips back and down
keeping torso tall.
Drive through grounded foot
and extend hips to standing.
Coaching Point:

Make this a hip-dominant

exercise by hinging hips back
and down keeping torso upright
throughout the movement.

Ready
Set
Train

Watch your Trainer Basics video to get expert

instruction on how to cue, progress and
modify TRX exercises.

Stream Trainer Basics onto your computer or mobile

device at: TRXtraining.com/mylocker
Flip the cards to explore sample workouts for your clients.

HOw to use your

workout cards
Dashboard

Workout overview.

TRX Core Plus Workout

Workout Duration: 13 MIN

Rounds

Your exercises
are organized
into rounds.

2
2

Sets

exercise

reps/time

rest

TRX Plank

3 x 10 sec

30 sec

TRX Body Saw

30 sec

TRX Side Plank

3 x 10 sec

30 sec

TRX Hip Press

10

30 sec

TRX Overhead Back

Extension

10

30 sec

TRX Overhead Squat

30 sec

Indicates the
number of times
to perform
each round.

How to perform the workouts:

1
1

Perform each
exercise in Round 1
in succession for
one set.

1
2

Perform each
exercise in Round 1
in succession and
repeat for two sets.

2
2

Perform each
exercise in Round 1
in succession for two
sets, then perform
each exercise in Round
2 in succession for
three sets.

TRX LOWER BODY WORKOUT

Workout Duration: 15 MIN
1

1
2
3

EXERCISE

Reps /TIME

Rest

TRX Hamstring Curl

12

30 sec

TRX Hip Press

12

30 sec

TRX Squat

10

30 sec

TRX Single Leg Squat

10 each leg

30 sec

TRX Lunge

10 each leg

30 sec

TRX Overhead Squat

10

30 sec

TRX UPPER BODY WORKOUT

Workout Duration: 15 MIN
1

1
2
3

10

2
2

EXERCISE

Reps /TIME

Rest

TRX Low Row

12

30 sec

TRX Chest Press

12

30 sec

TRX Y Fly

12

30 sec

TRX Triceps Press

12

30 sec

TRX Biceps Curl

12

30 sec

TRX Split Fly

12

30 sec

TRX Core Plus Workout

Workout Duration: 15 MIN
1

1
2
3

2
2

EXERCISE

Reps /TIME

Rest

TRX Plank

3 x 10 sec

30 sec

TRX Body Saw

30 sec

TRX Side Plank

3 x 10 sec each side

30 sec

TRX Hip Press

10

30 sec

TRX Overhead Back

Extension

10

30 sec

TRX Overhead Squat

30 sec

11

TRX TOTAL BODY WORKOUT

Workout Duration: 30 MIN
1
3

12

EXERCISE

Reps /TIME

Rest

TRX Squat Row

10

30 sec

TRX Squat Y Fly

10

30 sec

TRX Chest Press

10

30 sec

TRX Biceps Curl

10

30 sec

TRX Triceps Press

10

30 sec

TRX Low Row

10

30 sec

TRX Body Saw

10

30 sec

TRX Side Plank

3 x 10 sec

30 sec

TRX Hip Press

10

30 sec

TRX BONUS MOVES WORKOUT

Workout Duration: 20 MIN
1
2

EXERCISE

Reps /TIME

Rest

TRX Pendulum

10

30 sec

TRX Atomic Push Up

10

30 sec

TRX Lunge

10 reps each side

30 sec

TRX Burpee

10 reps each side

30 sec

TRX Biceps Curl

10

30 sec

TRX Y Fly

10

30 sec

13

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THE CORE

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