Teaching your Athletes to maer the six procedures on the TRX Suension Trainer will contribute to the success
of every workout. Make sure you demonrate and explain each of the following procedures as this is vital to
maintaining exercise flow and managing your Athletes.
The TRX Suension Trainer is lengthened or shortened to enable a wide variety of exercises and
accommodate all ranges of motion.
Your Athletes mu be able to properly configure the TRX Suension Trainer into SHM for mo unilateral exercises and
rotational movements. The ability to perform single sided and rotational movements is one of the unique features of TRX
Suension Training bodyweight exercise. Knowing and praicing how to properly configure SHM will ensure a safe and
eeive workout. Always perform a te-load before beginning exercise.
SIX PROCEDURES (6)
ADJUSTING THE LENGTH OF THE TRX SUSPENSION TRAINER
SINGLE HANDLE MODE (SHM)
TO SHORTEN THE TRX
SUSPENSION TRAINER:
A. Hold one rap of the TRX Suension
Trainer. Depress the D-Ring with your
thumb and gra the yellow adjument
tab with the other hand.
B. Simultaneously draw backward on the
D-Ring and push the adjument tab up
along the rap (ju as if using a bow and
arrow).
Repeat on the other side.
1. Hold handle A
on top of handle B
3. Repeat by passing
handle A through the
triangle-shaped webbing
of handle
B. Switch hands
TO LENGTHEN THE TRX
SUSPENSION TRAINER:
Simultaneously depress both
D-Rings and pull downward, away
from anchor point.
2. Pass handle B through
the triangle-shaped
webbing of handle
A. Switch hands
4. Pull handle A toward
you to lock. When properly
configured, the handles
should look like this
TIP: Always make sure the raps are not twied before
adjuing. This will avoid having a twied rap pull through
the D-Ring.
WARNING: Improperly configuring the TRX Suension Trainer into single handle mode could result in slippage or
even a fall. So be sure you underand the direions and have praiced this procedure several times before te-
loading the TRX Suension Trainer with your bodyweight. Always perform a te-load before beginning exercise.
A
B
A
B
A
B
A
B
A.
B.
1
2
PROCEDURES: LENGTH
ADJUSTMENTS
Length adjustment of the TRX
®
Suspension Trainer
TM
for the
following exercises:
Fully Shortened (FS)
1
Mid Length (ML)
2
Mid Calf (MC)
3
Fully Lengthened (FL)
4
SIX BODY POSITIONS
The reference point for the six body positions is the anchor point.
There are Three Basic Standing Positions
There are Three Basic Ground Positions
Ground Sideways (GSW)
to the anchor point
Stand Facing (SF)
the anchor point
Ground Facing Away (SFA)
the anchor point
Stand Sideways (SSW)
from the anchor point
Ground Facing (GF)
from the anchor point
Ground Facing Away (GFA)
to the anchor point
1 2 3
4 5 6
This procedure is used for mo ground facing (GF) exercises. Make sure everyone knows how to get their
heels in and out of the foot cradles quickly to ensure smooth transitions between exercises.
Adju the Suension Trainer so the boom of each foot cradle is at mid calf length or about eight to 12
inches o the ground.
This procedure is used for many ground facing away (GFA) and ground sideways (GSW) exercises. Make sure everyone
knows how to get their toes in and out of the foot cradles to encourage smooth exercise transitions.
Adju the TRX Suension Trainer so the boom of each foot cradle is at mid calf length or about eight to 12 inches o
the ground.
HEELS IN
TOES IN
1. Sit facing the TRX Suension
Trainer with the boom of the foot
cradles hanging eight to 12 inches
above the ground. Your knees
should be about one foot from
the foot cradles. Hold each foot
cradle in place with your index and
middle fingers.
2. Shi your weight to the right hip.
With your right foot in the le foot
cradle, cross your le foot over the
right and place it into the right foot
cradle. Point your toes.
2. Roll onto your back, bringing
both knees into your che, and
place both heels into the foot
cradles simultaneously. Ensure
your heels are fully supported by
the foot cradles.
3. Straighten your legs and prepare
for the supine leg exercises. As an
alternative technique, you can also
perform the supine exercises with
your toes through the foot cradles and
weight reing on the arches of the feet.
Experiment to see which way you prefer.
1. Sit facing the TRX Suension
Trainer with the boom of the
foot cradles hanging eight to 12
inches above the ground. Your
knees should be about one foot
from the foot cradles.
3. Roll your body over to the right into
a plank position, allowing the feet to
rotate inside the foot cradles. Your
upper body is supported by your
forearms or your hands in a push-up
position. Re by placing your knees
on the ground and assuming
a position on all fours.
3
4
Applying even pressure into the handles or foot cradles of the TRX Suension Trainer prevents sawing and also
encourages core ability.
This procedure is oen dicult for new and even more experienced TRX Suension Trainer users to maer. Be sure to
pay close aention to how well your Athletes learns and praices the oset foot position. This technique allows you to
unload an upper body movement (i.e. TRX Che Press and the shoulder series) into the lower body and to maintain even
tension throughout the full range of motion.
EVEN PRESSURE
OFFSET FOOT POSITION
KEEP STRAPS TIGHT
The raps should never hang loose while
performing an exercise. Remember to apply an
even amount of pressure throughout the entire
movement.
A longer oset diance (feet placed
further apart) generally provides more
support while a shorter oset diance
reduces support and is appropriate for
more advanced users.
NO SAWING
The raps are NOT a pulley. Avoid sawing motions
with the handles to prevent premature wear to the
TRX Suension Anchor™. Keep equal pressure on
the handles throughout all movements.
The position of the forward
foot influences the diculty
and the range of motion at
the top of the exercise while
the position of the back foot
determines the diculty at
the boom of the movement.
Experiment with foot placement
until you find the optimal range of
movement and resiance level.
5
6
The three principles of progression will allow you to modify intensity for any exercise on the TRX Suension Trainer.
THREE PRINCIPLES OF PROGRESSION (3)
CHANGE BODY ANGLE TO ADJUST RESISTANCE : VECTOR RESISTANCE PRINCIPLE
CHANGE BASE OF SUPPORT TO ADJUST STABILITY : STABILITY PRINCIPLE™
TIP: When anding on one leg, try dierent
positions with your free leg for additional
ability challenges.
When anding raight up with your base of support
direly beneath your center of gravity (shallowe body
angle), your legs support 100% of your bodyweight.
As your body angle eepens (as in a TRX Che Press
or Row), your center of gravity moves outside your
base of support and weight transitions onto the TRX
Suension Trainer, which adds resiance to the
exercise. The eeper your body angle, the greater the
resiance for the exercise.
PRONE AND SUPINE POSITIONS
Stability decreases as the COG gets vertically (taller)
farther away from the base of support. This is why
the TRX Plank is more challenging when performed
from the hands versus the forearms. Performing plank
position exercises from the elbow position is more
able and requires less upper body rength and less
core rength.
STANDING POSITIONS
Decreasing your base of support (for example, bringing
feet together or ju anding on one leg) challenges
your ability to abilize and requires more core
engagement. The farther your COG moves outside
its base of support, the less able you become, and
the more your body wants to tip over or rotate. These
tipping/ rotational forces mu be countered by force in
order to abilize your body position.
When your COG is positioned within your base of
support (broadly supported between your feet or
between your hands), the ability of your body position
is increased.
As your base of support becomes smaller with a more
narrow ance, lateral ability decreases and greater
demands are put on your core to control an exercise.
1
2
When adjuing exercise intensity on the TRX Suension Trainer, keep in mind the following equation:
INTENSITY = RESISTANCE + STABILITY
1. Moving your arting position to the far side
of neutral will cause gravity to swing the TRX
Suension Trainer in the direion of your
movement. This makes the exercise easier to
perform with less resiance.
2. Positioning your body so that your feet are
positioned on the near side of neutral will
cause gravity to work again the movement,
making it harder.
The TRX Suension Trainer naturally hangs raight down in a neutral position beneath
its anchor point. You can assi or resi an exercise by changing the arting position
relative to the neutral position.
CHANGE STARTING POSITION TO ADJUST RESISTANCE : PENDULUM PRINCIPLE
3
KEEP TENSION ON THE STRAPS
The raps should never go slack during
exercises. Keep tension on the raps at
all times.
NO RUBBING
Do not allow raps to rub again arms.
It is uncomfortable and abilizing the
TRX Suension Trainer in this way
makes the exercise less eeive. Move
hands higher to prevent rubbing.
MAINTAIN GOOD POSTURE
Engage your core and keep your
hips, shoulders and ears aligned at
all times.
NO SAWING
The raps are NOT a pulley. DO NOT
perform sawing motions, which will cause
premature wear of the TRX Suension
Trainer. Keep equal pressure on both
handles at all times.
Below are common miakes made when performing exercises on the
TRX Suension Trainer. Good cueing will fix them all.
TRAIN SAFE