60 minute advanced back workout with TRX

Here's everything you need to try our 60 minute advanced back workout with TRX. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

60 min read
Sean Klein
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • TRX Top of Row Lateral Glides
  • TRX Archer Row
  • TRX Single Arm Row
  • Circuit 2
  • TRX Single Arm Plank
  • TRX Elbow to Hands Plank
  • TRX Long Lever Plank
  • Circuit 3
  • TRX Kneeling Tricep Extensions
  • TRX Straight Arm Side Plank

Circuit 1

Complete this round 3 times.

TRX Top of Row Lateral Glides

Complete 5 repetitions

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Secondary
Upper Body
Horizontal Pull

Coaching Tips For TRX Top of Row Lateral Glides

Follow these cues to perform TRX Top of Row Lateral Glides correctly:

  • Slowly extend an arm to the side whilst maintaining the same body position
  • Resist any movement as you extend the arm
  • Keep tension in the upperback.

TRX Archer Row

Complete 7 repetitions

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Primary
Upper Body
Horizontal Pull

Coaching Tips For TRX Archer Row

Follow these cues to perform TRX Archer Row correctly:

  • Transfer your weight to the pulling arm
  • Control the descent as much as possible.

TRX Single Arm Row

Complete 8 repetitions

Buy a TRX
Secondary
Upper Body
Horizontal Pull

Coaching Tips For TRX Single Arm Row

Follow these cues to perform TRX Single Arm Row correctly:

  • Keep shoulders and hips inline throughout
  • Lower slowly with control
  • Pull so the hand is in line with rib cage.

Circuit 2

Complete this round 3 times.

TRX Single Arm Plank

Complete 30 seconds

Buy a TRX
Core
Trunk
Resisting Rotation

Coaching Tips For TRX Single Arm Plank

Follow these cues to perform TRX Single Arm Plank correctly:

  • Limit any rotation whilst in the hold
  • Keep the trunk stable throughout
  • Ensure the elbow stays locked.

TRX Elbow to Hands Plank

Complete 12 repetitions

Buy a TRX
Core
Trunk
Anterior Core

Coaching Tips For TRX Elbow to Hands Plank

Follow these cues to perform TRX Elbow to Hands Plank correctly:

  • In a plank position with the feet in the TRX handles, slowly lift the one arm then the other to the tall plank position
  • This is very challenging
  • Try and reduce movement as much as possible whilst you complete the exercise.

TRX Long Lever Plank

Complete 55 seconds

Buy a TRX
Core
Trunk
Anterior Core

Coaching Tips For TRX Long Lever Plank

Follow these cues to perform TRX Long Lever Plank correctly:

  • Elbows are placed further from the feet to create a long lever adding difficulty
  • Place the feet in the TRX and slide them back
  • Ensure you keep hips in line with shoulders.

Circuit 3

Complete this round 3 times.

TRX Kneeling Tricep Extensions

Complete 10 repetitions

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Isolation
Upper Body
Triceps

Coaching Tips For TRX Kneeling Tricep Extensions

Follow these cues to perform TRX Kneeling Tricep Extensions correctly:

  • Keep the triceps in a fixed position
  • Isolate the triceps.

TRX Straight Arm Side Plank

Complete 44 seconds

Buy a TRX
Core
Trunk
Resisting Rotation

Coaching Tips For TRX Straight Arm Side Plank

Follow these cues to perform TRX Straight Arm Side Plank correctly:

  • Keep the hips high throughout
  • Keep the hand under the shoulder and lock the elbows
  • Reduce movement as much as possible.

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This workout was made by Sean Klein

Sean Klein

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