TRX Training Manual
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Table of Contents
TRX Push Up ...................................................................................... 7
TRX Row .............................................................................................. 8
TRX Arrow Push Up ......................................................................... 9
TRX Atomic Push Up...................................................................... 10
TRX Bulgarian Split Squat ........................................................... 11
TRX Chest Fly ................................................................................... 12
TRX Face Pull ................................................................................... 13
TRX Fallout....................................................................................... 14
TRX Jump Squat .............................................................................. 15
TRX Mountain Climbers ............................................................... 16
TRX Oblique Twist ......................................................................... 17
TRX Pendulum ................................................................................ 18
TRX Pike ............................................................................................ 19
TRX Pistol ......................................................................................... 20
TRX Plank ......................................................................................... 21
TRX Plank To Push Up Position ................................................. 22
TRX Reverse Fly .............................................................................. 23
TRX One Arm Row With Rotation ............................................. 24
TRX Saw Plank ................................................................................ 25
TRX Saw Plank To Pike................................................................. 26
TRX Single Leg Burpee ................................................................. 27
TRX Single Leg Tuck In ................................................................. 29
TRX Skater Squat............................................................................ 30
TRX Training Manual
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Disclaimer
The information provided in this workout program is for
educational purposes only. The author is not a doctor and this
information shouldn’t be taken as medical advice. You should
get a physicians approval before attempting any of the
information in this program. This program is designed for
healthy adults of 18 years and older. If you have any existing
injuries, conditions or health issues, please seek your
physician’s approval before attempting any type of information
in this program. The author is not liable or responsible for any
damages, resulting from the use of this program. The user
acknowledges any risk of injury, caused or alleged, with the use
of this information. If your physician advises to not use the
information provided in the program, please abide by those
orders.
All rights reserved. No part of this publication may be
reproduced, transcribed, transmitted, or translated in any
language, without the written permission and signature of the
author.
TRX Training Manual
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Welcome
Within this manual you are going to find all the TRX exercises
that is included in the workout program. Please note that you
don’t need a TRX specifically to perform these exercises. You
can easily use any type of suspension trainer to perform the
exercises and the workouts.
These exercises can be very challenging. Make sure to rest
when you need it and feel free to substitute any exercise that
you cannot perform. It’s not worth injuring yourself. It is
recommended that you learn the TRX Push Up and TRX
Row first before attempting the more technical exercises.
Here are some tips before starting:
If anything hurts while performing an exercise, stop doing
it immediately. If you need any exercise alternatives, feel
free to email me at contact@andrewraposo.com
If you aren’t sure on how to perform an exercise, be sure
to get instruction from a certified personal trainer.
Make sure to perform one of the Mobility Warm Up
routines that I present in my “Get Mobility Like A Fighter”
videos before starting any of the workouts in the
program.
If you are just starting out and you’re choosing which day
you are going to perform a workout, make sure there is a
day of rest between workout days.
For Example:
TRX Training Manual
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Monday – Workout
Tuesday – Rest
Wednesday – Workout
Thursday – Rest
Friday – Workout
Saturday – Rest
Sunday – Rest
Make sure you are being active during your rest days. Go
for a long walk, bike ride, play a sport, etc.
Cool down appropriately after completing a workout by
foam rolling or stretching.
How To Incorporate These Workouts Into An Existing
Program
There are many ways you can put these workouts into
your program. You can use the TRX workouts to replace a
full body-conditioning day or add in the “ab focused” TRX
workouts and use those as an ab training circuit into your
routine. Which makes a good fit at the end of a routine
you are currently following.
If you are following a strength routine, you can put these
workouts on a “conditioning day” or you can use them as
an intense finisher after your main strength exercises.
This will help accelerate fat loss like nothing else.
If you have a specific program you are following or
currently competing in a sport and you want to better fit
this into your routine then shoot me an email at
contact@andrewraposo.com Make sure you provide your
workout schedule in detail so I can give you the best
results.
TRX Training Manual
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To your success,
-Andrew Raposo, CPT
P.S. If you would like the most cutting edge and up to date
information on getting the best set of ripped abs possible,
follow me on some of my other sites to keep yourself
updated.
www.AndrewRaposo.com
Youtube
Facebook
Twitter
Instagram
TRX Training Manual
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TRX Push Up
Start by facing away from the anchor point with feet
shoulder width apart.
Hold the handles in front of your shoulders with your
arms extended.
Lower your chest into the handles by bending at your
elbow.
Push away from the handles into the starting position.
Make sure to keep a straight line from your head to toes.
Repeat for the prescribed reps/time.
TRX Training Manual
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TRX Row
Start by facing the anchor point with feet shoulder width
apart.
Hold the handles with your arms extended and walk your
feet to the appropriate resistance angle.
Get your toes off the ground.
Pull your body towards the anchor point by pulling your
elbows back and squeezing your shoulder blades
together.
TRX Training Manual
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TRX Arrow Push Up
Start by facing away from the anchor point with feet
shoulder width apart.
Hold the handles in front of your shoulders with your
arms extended.
Lower your chest into the handles by flexing at one elbow
and extending one arm.
Push away from the handle with the flexed arm into the
starting position while simultaneously bringing the other
arm to the starting position.
Repeat the movement on the other side and repeat for the
prescribed reps/time.
TRX Training Manual
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TRX Atomic Push Up
Start in a push up position with your feet in the cradles.
Perform a push up by lowering your chest to the ground
and coming back up into the starting position.
Pull both your knees towards your chest while keeping
your abs braced.
Bring your legs back into the starting position.
Repeat for the prescribed reps/time.
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TRX Bulgarian Split Squat
Start in a standing position with your rear foot in the
cradle.
Take a step forward to get into position.
Get your rear knee barely off the ground, keeping your
torso straight.
Drive through the heel of the front leg into the starting
position.
Repeat for prescribed reps/time and then repeat the
movement on the other leg.
TRX Training Manual
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TRX Chest Fly
Start by facing away from the anchor point with feet
shoulder width apart.
Hold the handles in front of your shoulders with your
arms extended.
Lower your chest towards the handles by extending your
arms apart.
Bring the handles back into the starting position without
further bending your elbows.
Make sure there is a slight bend in your elbows
throughout the movement.
Repeat for the prescribed reps/time.
TRX Training Manual
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TRX Face Pull
Start by facing the anchor point with feet shoulder width
apart.
Hold the handles with your arms extended and walk your
feet to the appropriate resistance angle.
Get your toes off the ground.
Pull your face towards the anchor point by pulling your
elbows out to the sides and squeezing your shoulder
blades together.
Repeat for the prescribed reps/time.
TRX Training Manual
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TRX Fallout
Start by facing away from the anchor point with feet
shoulder width apart.
Hold the handles in front of your shoulders with your
arms extended.
Keeping your arms extended, guide your hands forward.
Brace your abs tight and bring your hands back into the
starting position while keeping your arms extended.
Repeat for the prescribed reps/time.
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TRX Jump Squat
Start by facing the anchor point with feet shoulder width
apart.
Hold the handles with your arms extended and squat
down by sitting back.
Jump as high as you can while pulling the handles down.
Land back into the squat position and repeat for the
prescribed reps/time.
TRX Training Manual
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TRX Mountain Climbers
Start in a push up position with your feet in the cradles.
Pull one knee towards your chest while keeping your abs
braced.
Bring that leg back to the starting position and repeat
with the other leg.
Repeat for the prescribed reps/time.
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TRX Oblique Twist
Start by facing away from the anchor point with feet
shoulder width apart and toes off the ground.
Hold one handle with both hands and your arms
extended.
Brace your abs tight and twist your upper torso to one
side with your arms extended.
Slowly bring yourself to the starting position and repeat
in the other direction.
Make sure there is a straight line from feet to head.
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TRX Pike
Start in a plank position on your elbows with your feet in
the cradles.
Brace your abs tight and bring your hips up towards the
ceiling while guiding your feet in.
Lower yourself back down into the starting position.
Repeat for the prescribed reps/time.
TRX Training Manual
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TRX Pistol
Start by facing the anchor point with feet shoulder width
apart.
Hold the handles with your arms extended and have one
foot off the ground.
Squat down on one leg by sitting back and down.
Drive through your heel into the standing position.
Try to pull on the straps as little as possible with this
movement.
Repeat for the prescribed reps/time and switch legs.
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TRX Plank To Push Up Position
Start in a plank position on your elbows with your feet in
the cradles.
Squeeze your abs tight and press your hands away from
the floor using one hand at a time to a push up position.
Slowly lower yourself down into the plank position.
Prevent your hips from moving side to side. Throughout
the movement.
Repeat for the prescribed reps/time.
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TRX Reverse Fly
Start by facing the anchor point with feet shoulder width
apart.
Hold the handles with your arms extended and walk your
feet to the appropriate resistance angle.
Get your toes off the ground.
Pull your body towards the anchor point by pulling your
arms to the side and squeezing your shoulder blades
together.
Make sure to keep your arms straight throughout the
movement.
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TRX One Arm Row With Rotation
Start by facing the anchor point with feet shoulder width
apart.
Hold the handle with one hand with your arm extended
and walk your feet to the appropriate resistance angle.
Get your toes off the ground.
Reach for the floor with your other hand without bending
your hips.
Pull and rotate your body towards the anchor point by
pulling your elbow back and reaching for the anchor
point.
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TRX Saw Plank
Start in a plank position on your elbows with your feet in
the cradles.
Squeeze your abs tight and shift your weight back and
forth using your forearms on the floor.
Maintain a straight line from head to feet.
Repeat this movement in a rocking fashion for the
prescribed reps/time.
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TRX Saw Plank To Pike
Start in a plank position on your elbows with your feet in
the cradles.
Squeeze your abs tight and shift your weight back using
your forearms on the floor.
Return to the plank position and bring your hips up
towards the ceiling while guiding your feet in.
Lower yourself back down into the starting position.
Repeat for the prescribed reps/time.
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TRX Single Leg Burpee
Start in a push up position with one foot in one cradle and
the other foot beside it.
Perform a push without having the foot in the air touch
the floor.
With the leg that is in the air, bring your knee to your
chest and plant your foot on the floor.
Drive that foot into the ground and stand up right while
performing a jump on one leg.
Return to the starting position.
Repeat for the prescribed reps/time and then switch legs.
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TRX Single Leg Tuck In
Start in a push up position with one foot in one cradle and
the other foot beside it.
With the same foot that is in the cradle, you are going to
bring your knee towards your chest.
Bring that same leg back into the starting position.
Repeat for the prescribed reps/time and then switch legs.
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TRX Skater Squat
Start by facing the anchor point with feet shoulder width
apart.
Hold the handles with your arms extended and have one
foot off the ground behind you.
Squat down on one leg by lowering your rear knee barely
off the ground.
Drive through your heel of the front foot into the standing
position.
Try to pull on the straps as little as possible with this
movement.
Repeat for the prescribed reps/time and switch legs.
