Circuit 1

Complete this round 3 times.

Pike Press Up

Complete 8 repetitions

Coaching Tips For Pike Press Up

Follow these cues to perform Pike Press Up correctly:

• Create a tripod with your hands and head
• Do no flare out elbows aggressivly
• Move slowly with control.

Yoga Press Ups

Complete 9 repetitions

Coaching Tips For Yoga Press Ups

Follow these cues to perform Yoga Press Ups correctly:

• Use your triceps and shoulders to slide your head toward your feet from the bottom of press up position.

TRX Fall-Outs

Complete 8 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.

Circuit 2

Complete this round 3 times.

TRX Bicep Curl

Complete 8 repetitions

The TRX Bicep curl is the only variation with the TRX that allows you to truly isolate the biceps, making it a very valuable exercise to have in your tool kit.

Benefits of TRX Bicep Curl

The benefit of the TRX bicep curl is either to grow or strengthen the biceps, outside of this goal it provides not other benefits.

How To Do TRX Bicep Curl

1. Start with the arms out straight, with a tight core.
2. Pull the shoulders towards the hands through contracting the muscles of the biceps.
3. Slowly return to the starting position.

Coaching Tips For TRX Bicep Curl

Follow these cues to perform TRX Bicep Curl correctly:

• Keep the elbows in a fixed position
• Isolate the barbells
• Modulate difficulty by changing foot positioning.

TRX Mountain Climbers

Complete 20 repetitions

TRX mountain climbers are one of the most effective anterior core (abdominal) exercises you can do with a TRX. If your thinking about using your TRX to increase your core strength then this exercise is a good option.

Benefits of TRX Mountain Climbers

The primary benefit of the TRX mountain climber is increase both strength and endurance in the anterior core. As the feet are in the TRX and not in a fixed position is requires a lot more stability than a traditional mountain climber. This exercise can also create adaptations in the upper body through remaining in the top of press up position for extended periods of time.

How To Do TRX Mountain Climbers

1. Place the feet into the TRX with both the knees and the hands on the floor, then crawl forward so your in the top of press up position with the legs straight and arms straight.
2. With the upper body remaining in a fixed position, slowly move one foot toward the chest, then move the same leg back to the starting position and bring the other knee to the chest, then alternate between the two for the prescribed number of repetition.

Coaching Tips For TRX Mountain Climbers

Follow these cues to perform TRX Mountain Climbers correctly:

• Slowly bring the knee towards the elbow
• Keep elbows locked
• Move fluidly but not with speed, keeping the hips and shoulders inline.

TRX Kneeling Tricep Extensions

Complete 8 repetitions

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.

Circuit 3

Complete this round 3 times.

Walk Outs

Complete 4 repetitions

Coaching Tips For Walk Outs

Follow these cues to perform Walk Outs correctly:

• Spend as much time as possible on one hand
• Do not let the hips move from side to side.

Janda Sit Ups

Complete 14 repetitions

Coaching Tips For Janda Sit Ups

Follow these cues to perform Janda Sit Ups correctly:

• Keep the knees above the hips throughout the entire movement
• Isolate the abdominals as much as possible.