Set-Up: From a side plank position on the ground sideways, place your bottom foot in the TRX Duo Trainer foot cradle. Keep elbow directly under shoulder and packed for stability. Have your hips fully extended, shoulders down and back, long through the spine.
Action: Press your entire arm (palm and forearm) into the arm on the ground to lift yourself up. Maintain a straight line and keep the top leg lifted.
Set-Up: Stand behind the anchor point and press both hands into handles. Keep a straight back, vertical shins and hands close to the knees.
Action: Extend from the hips and knees. Maintaining shoulders down and back, lower body to a strong plank position. Lower the body toward the ground, then press back up. Hinge back with your hips while bending at the knees.
Set-Up: Stand under the anchor, in an inverted position with your back parallel to the floor. Hold handles directly underneath the anchor point. Extend through the hips while pulling the shoulder down and back.
Action: Pull yourself up, then rotate across the body. Lower back down, then perform on the other side.
Set-Up: Toes in the foot cradles, in a ground-facing position. Press your hands into the ground to form a plank. Pull your toes toward your shins.
Action: Lift your hips as high as possible with straight legs. Lower hips back to a plank, then lower body down toward the ground and perform a push-up. Lift and repeat.
Set-Up: Lying on your back, have your feet underneath the anchor point in the foot cradles. Lift your hips.
Action: Pull your heels toward your hips, then slowly lengthen your legs and repeat.
Set-Up: Place one foot in the foot cradle while standing tall to maintain balance.
Action: Lower the suspended leg down toward the ground, reaching hands to the ground. Place hands on the ground, placing the body into a plank position with one leg floating. Lower the body to perform a push-up, lift, jump off the single leg and clap overhead. Land and repeat.
Set-Up: Hold both the handles with your arms straight underneath the anchor point. Pull the shoulders down and back.
Action: Lift your body off the ground. Extend the legs and pull up. Keep legs floating while you repeat. Lower and lift your body while maintaining a strong core.
Set-Up: Lift or jump your body up, pressing into the handles with straight arms. Point your toes.
Action: Lower your body toward the ground, bending at the elbows and pressing into the handles. Flex at the hips lifting your legs parallel to the ground.