45 minute advanced quadricep workout with TRX at home

Here's everything you need to try our 45 minute advanced quadricep workout with TRX at home. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

45 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
06/04/24
In This Workout
  • Circuit 1
  • TRX Single Leg Squat
  • Skater Squats
  • Pistol Squat
  • Circuit 2
  • TRX Fall-Outs
  • TRX Plank with Adbuction
  • TRX Reverse Mountain Climber

Circuit 1

Complete this round 3 times.

TRX Single Leg Squat

Complete 6 repetitions

Coaching Tips For TRX Single Leg Squat

Follow these cues to perform TRX Single Leg Squat correctly:

  • Use as much support from the TRX as needed
  • Do not dive into the bottom of the movement, control the entire movement.

Skater Squats

Complete 4 repetitions

Coaching Tips For Skater Squats

Follow these cues to perform Skater Squats correctly:

  • Do not touch the back foot to the floor
  • Gently touch the back knee and stand back up
  • Use a counterbalance if required.

Pistol Squat

Complete 6 repetitions

Coaching Tips For Pistol Squat

Follow these cues to perform Pistol Squat correctly:

  • Do not dive into the bottom position to gain momentum
  • If you cannot control the movement or do not have the range of motion, swap the exercise.

Circuit 2

Complete this round 3 times.

TRX Fall-Outs

Complete 10 repetitions

Coaching Tips For TRX Fall-Outs

Follow these cues to perform TRX Fall-Outs correctly:

  • Slowly press your hands overhead, resisting the extension of the lower back.

TRX Plank with Adbuction

Complete 8 repetitions

Coaching Tips For TRX Plank with Adbuction

Follow these cues to perform TRX Plank with Adbuction correctly:

  • Slowly separate the feet whilst in a stable tall plank position
  • Keep the abdominals tight throughout.

TRX Reverse Mountain Climber

Complete 6 repetitions

Coaching Tips For TRX Reverse Mountain Climber

Follow these cues to perform TRX Reverse Mountain Climber correctly:

  • Start in an inverted plank with the feet in the TRX
  • Pull the foot towards the body using the hamstrings
  • Move smoothly with control.

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This workout was made by Sean Klein

Sean Klein

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