Finding the correct exercises for your ability can be a very difficult task, especially if you’re training at home with little guidance and have little experience with session design. Training with the right exercises is crucial to creating a training programme that is both fun and challenging, thats why we created this list of 5 medium difficulty exercises you can use with your TRX.
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Finding the right exercises for your current ability is crucial for you to be successful in the training process. If the exercises are too difficult it will be impossible to perform them to a high standard whereas if the exercises are too easy it will mean the exercise can create very little or no adaptation.
Adaptation occurs when enough stress is imposed on the body that adaption is required, but for the correct stress to be applied the movement must be performed correctly and for a sufficient number of repetitions. Hence why exercises that are too easy and too hard do not create adaptation. Making exercise selection a crucial part of programme design.
The TRX Curtsy lunge is an excellent exercise that works the entire lower body but puts emphasis on the glutes. It requires balance, stability and a pre-requisite of strength, making it perfect for intermediate individuals to add into their training programme.
The TRX Mountain climbers are a very challenging exercise for those who have medium amount of training experience. This exercise can challenge both the core and the upper body as the top of press up position must be maintained throughout. This makes the exercise particularly useful for intermediate practitioners as they can get multiple adaptation from the exercise.
The TRX Row is a great way for medium level trainees to improve their upper back strength. This exercise is particularly useful as the difficulty can be modulated by both the positioning of the feet and the tempo at which the exercise is performed, meaning it can be progressed over time from a medium to advanced level exercise. Make sure you’re maintaining a tight core throughout this exercise, meaning your hips stay in line with the shoulders throughout and the glutes are tight.
The TRX Glute Bridge Hold is another great intermediate level exercise that people can use to develop their lower body. This exercise can be a little hard to set up but once you find a good position it is excellent at creating tension in the glutes. You will need to be very aware of the muscles you’re trying to work in order to create the appropriate amount of tension in the muscle.
The TRX Single Arm Row with Rotation is a different rowing variation that is also an excellent variation for intermediate trainees. It requires a lot of stability in the shoulder so be cautious when performing this exercise for the first time. If you’re able to, perform this exercise as slowly as you can, especially while loading the shoulder. To make this exercise very approachable, you might want to start with the feet further away from point at which the TRX is fixed, then move them progressively closer as you feel more and more comfortable with the exercise.
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This resource was written by Sean Klein. Sean Richard Klein has thousands of hours of coaching experience and a BSc in Sports Science with Management from Loughborough University. He owns a gym in Bayonne France, CrossFit Essor, which runs group classes and a Personal training studio.