SUSPENSION TRAINING

COURSE GUIDE

1
 ®

The TRX Foundational Movement Training System is designed to improve how fitness professionals look,
listen, and coach how their clients/athletes move using systematic strategies for connecting, cueing, and
programming. This course is an introduction to using the TRX Suspension Trainer and our Coaching
System.

Vital signs provide information on the current state of an individual’s health, fitness, and readiness.
“Movement is a Vital Sign®” evolved from the TRX Training Philosophy and identifying movement as a
forgotten component of fitness. Traditional components of fitness include muscular strength, muscular
endurance, aerobic fitness, flexibility, and body composition. While traditional tests for these components
include one-repetition maximum for strength, maximal number of push-ups or sit-ups for muscular
endurance, VO2max for aerobic fitness, sit and reach for flexibility, and hydrostatic weighing for body
composition – assessments in general seem to assume people “move well” and that is not always the
case. Movement is a changing quality which communicates to the fitness professional what exercises to
select, how intensely to train, and for what durations, for each individual when you know how to “listen”
and coach to movement. Moving well with the right amount of mobility, motor control, accuracy, strength,
and fluidity will not only contribute improved performance but will also build durability, resilience, and
overall health.

THIS COURSE IS ABOUT MOVEMENT

• How to do simple things better.
• How to scale your expertise.
• How to be ruthlessly efficient, highly effective, and clear in your delivery.

How to take an exercise library and make each exercise accessible and effective for every client or group
using the Suspension Training SYSTEM and coaching them at the highest level to reach their goals!
 CONTENTS
1 Course Objectives

2 TRX® Roadmap
THIS GUIDE 3 TRX Training Philosophy
is an integral
part of your 12 Workouts: Baseline and Mobility

training. Use it 14 Foundational Movements

to take notes
16 Plank
during the
course and 20 Push
as an ongoing 24 Pull
resource
28 Rotate
thereafter.
34 Squat

40 Lunge

44 Client Scenario Worksheets

47 Key Takeaways

® 2015, Fitness Anywhere LLC. All rights reserved.

TRX, TRX FORCE, SUSPENSION TRAINING and RIP are trademarks or registered trademarks of Fitness Anywhere
LLC in the USA and internationally.
Publication Date: March 2015

Country of First Publication: United States of America

Author: Fitness Anywhere LLC

This work is the exclusive copyright property of Fitness Anywhere LLC, protected under the laws of the United States of America,
and internationally under the Berne Convention. No part of this work may be copied, reproduced, or distributed other than by written
permission of Fitness Anywhere. The unauthorized reproduction or distribution of this copyrighted work is illegal.

2 TRX ® Suspension Training ® Course

2
COURSE OBJECTIVES

WELCOME
to the TRX® Suspension Training® course.
AFTER PARTICIPATING
IN THIS COURSE,
YOU WILL BE ABLE TO:
Correctly set up and use the
TRX® Suspension Trainer™
Learn to use the TRX Coaching System to
apply foundational movement-based training
Use the TRX Suspension Trainer
techniques with the TRX Suspension Trainer to to establish TRX Foundational
get any client or athlete, at any level, to reach Movement standards
their goals.
Apply and coach movement
Teaching the fundamentals for Suspension standards across a broad
Training, this course serves as the cornerstone library of TRX Suspension
of all TRX Education. Learn how to properly Trainer exercises

perform over 30 Suspension Training exercises

Change the conditions on the TRX
and how to modify, unload or add intensity to
Suspension Trainer to effectively
scale moves for all fitness levels. work with all levels of fitness

3
TRX EDUCATION JOURNEY
®
START EXPAND SPECIALIZE

TRX GROUP
TRAINING COURSE
EDUCATION FOR Learn how to deliver the ultimate
TRX Group Suspension Training
ENVIRONMENT experience using proprietary TRX
coaching techniques and workout
programs delivered in three

TRX SUSPENSION TRX FUNCTIONAL

TRAINING COURSE
formats: Strong, Fit and Flow.

TRAINING® COURSE
Learn to use the TRX Build on the baseline
Coaching System to
apply foundational
standards you learned
in the TRX Suspension
TRX RIP®
movement-based Training Course to TRAINING COURSE
training techniques with apply foundational Apply the TRX Coaching
the TRX Suspension movement-based EDUCATION FOR System and learn more complex
Trainer™ to get any
member, at any level, to
training techniques
across other modalities MODALITY movements with the TRX Rip
Trainer to deliver high-intensity,
reach their goals. such as kettlebells,
fun and metabolically charged
heavy ropes, Rip
workouts using rotational
Trainers, sandbags
and more. movement training.

TRX Education delivers a movement-based training curriculum

that will provide you with a progressive and systematic
approach to learning TRX Foundational Movements. Our
education courses are designed as a journey, where you learn
and then practice TRX Foundational Movements standards.
From these standards, subsequent courses teach you how
and when to add load and challenge, as well as integrate other
modalities across a variety of environments. Altogether our
progressive, movement-based training curriculum enables you
to Move Better, Train Better, and ultimately, Coach Better.

Though not required, our courses are designed to be taken

sequentially, providing you the opportunity to fully understand
the fundamentals before layering on complexity.

2 TRX ® Suspension Training ® Course

4
TRX TRAINING PHILOSOPHY
®

OUR GOAL Our Promise

The TRX movement based training curriculum delivers a systematic approach to

IS TO MAKE enable you to help your clients and athletes Move Better, challenge themselves
resulting in increased functional capacity to live a more fulfilling life.

EVERYONE The Premise: Movement Based Training

Human movement can best be understood by breaking it down to its most basic

MOVE BETTER and fundamental elements. We call these building blocks “TRX Foundational
Movements.” When we teach people to understand and perform Foundational
Movements, we improve their performance in everything else they do.

The System:
FIND AND FOCUS ON THE MOVEMENT
Each TRX Foundational Movement has a set of standards, generally defined by
which parts of the body need to be stable and which are allowed to be mobile.
Before bringing any movement into a workout or program you must define these
movement standards.

FIND THE LEVEL OF PROGRESSION

Once you have defined the movement standards of an exercise, you need to find the
appropriate level of difficulty. Ideally, this means that a progression will be challenging,
but never to the point where form or technique are compromised.

Your client’s progression is generally determined by two factors; mobility and

strength. Frequently there is an imbalance here — the strong are not always mobile,
and the mobile are not always strong — but both are necessary in order to meet
movement standards. Find the weak link and work on it. In order to move onto a more
challenging progression, you must earn your right to do so.

APPLY THE TRAINING LOAD

Practice. Once the appropriate level of progression has been identified, practice the
movement until you become proficient. This is not intended to exhaust your trainee,
athlete or client. The goal is execute a series of focused repetitions, to “grease the
groove,” to make skilled form intuitive.

CHALLENGE THEIR GOALS

Now that you have defined the limits for your clients or athletes, you can intelligently
help them to achieve and sustain new levels of fitness and durability. The right dose
of intensity and duration should express and expand their functional capacity. Form
follows function and the pursuit of better movement will result in the emergence of
better physical performance and appearance.

5
TRX® TRAINING AND PHILOSOPHY WORKSHEET
You just finished your TRX Suspension Training® workout in the park and someone
walks up to you and asks what you are doing. What do you tell them?

It’s not what you

KNOW, it’s what you
can COACH that makes
you valuable to your
clients and athletes.

4 TRX ® Suspension Training ® Course

6
GEAR
The TRX® Suspension Trainer™ is uniquely equipped for delivering foundational movement-based training. The instability
created by being partially suspended through a single anchor point produces a proprioceptive-rich environment, that
research has shown, requires a significantly higher level of core activation than stable surfaces. The single anchor point also
delivers instantaneous feedback for identifying asymmetries or imbalances in strength. This instability forces immediate
and intuitive self correction. The locking loop at the center of the TRX Suspension Trainer controls the instability so that you
will never be put in a dangerous position.

The TRX Suspension Trainer also provides the opportunity to unload the body, safely identifying limitations in either
strength or range of motion, while still maintaining the movement standards of an exercise — what should be stable
and what should be mobile — what right looks like and feels like.

7
COMPONENTS OF THE TRX® SUSPENSION TRAINER™
The TRX Suspension Trainer was created after years of extensive
research and development. It is constructed to exceed the demands
of the most extreme training environments, yet it remains easy to use.
You can train yourself and your clients with confidence.

Write the correct name of each TRX Suspension Trainer component

next to the corresponding number.

1
1 2

2 3

3
4

5
4

6
5
7
6

7
11
8

8
10

11

ANSWER OPTIONS
Adjustment Tabs Intermediate Anchor Loops 9

Anchor Carabiner Locking Loop

Cam Buckles/ Barrel Lock Main Carabiner 10

Equalizer Loop Main Straps

Foot Cradles Suspension Anchor

Handles

6 TRX ® Suspension Training ® Course

8
 BASIC USE
REVIEW

9
TRX® TRAINING 7
 TRX BASIC USE: THE “6-6-3” RULE
Understanding and teaching your clients/members the six body positions, six basic procedures and three principles
of progression for TRX® Suspension Training® provides the foundation for successful and effective cueing and
exercise progression in any environment.

6 BODY POSITIONS | 6 PROCEDURES | 3 PRINCIPLES OF PROGRESSION

6 BODY POSITIONS (6 -6-3)

1. 2. 3.

STAND FACING (SF) STAND FACING AWAY (SFA) STAND SIDEWAYS (SSW)

4. 5. 6.

GROUND FACING (GF) GROUND FACING AWAY(GFA) GROUND SIDEWAYS (GSW)

10
TRX® TRAINING
 6 PROCEDURES (6 -6-3)
1. ADJUSTING LENGTH

Over Shortened (OS) Fully Shortened (FS) Mid Length (ML) Mid Calf (MC) Fully Lengthened (FL)

2. SINGLE HANDLE MODE 3. HEELS IN 4. TOES IN

5. EVEN PRESSURE 6. OFFSET FOOT POSITION EXTRA: TOE IN STANDING

11
TRX® TRAINING
 3 PRINCIPLES OF PROGRESSION (6 -6-3)
When using the TRX Suspension Trainer, there are three principles you can apply to modify exercise intensity:
Stability Principle, Pendulum Principle, and Vector Resistance Principle.

STABILITY PRINCIPLE
Exercise Shown:
TRX Chest Press
The more points of contact
your body has with the
ground (one foot or two
feet) and the farther apart
your stance, the easier an
exercise will be.

PENDULUM PRINCIPLE
Exercise Shown:
TRX Hamstring Curl
Think of the ground directly
under the anchor point as
neutral. The farther away
from neutral (toward you)
you are, the harder an
exercise will be. The farther
past neutral you are, the
easier an exercise will be.

VECTOR PRINCIPLE
Exercise Shown:
TRX Low Row
The Vector Resistance
Principle refers to your
bodyweight versus your
body angle. The higher
your body position from
the ground, the easier the
exercise. The lower your
body position to the ground,
the more difficult.
12
TRX® TRAINING
SIX BODY POSITIONS
The reference point for the six body positions is the anchor point.
Write out each of the body positions below.

THERE ARE THREE BASIC STANDING POSITIONS

1 2 3

the anchor point from the anchor point to the anchor point

THERE ARE THREE BASIC GROUND POSITIONS

4 5 6

the anchor point from the anchor point to the anchor point

For more information about Basic Use, visit My Locker at [Link].

13
PROCEDURES – LENGTH ADJUSTMENTS
Write out the length adjustment of the TRX® Suspension Trainer™ for the following exercises:

TRX STC BASELINE WORKOUT see page 13

8 TRX ® Suspension Training ® Course

14
SET UP AND ANCHORING
In your small groups, brainstorm training environments where you could anchor
the TRX® Suspension Trainer™ or where you’ve seen the Suspension Trainer
anchored before.

TRX SUSPENSION ANCHOR

The detachable Suspension Anchor comes with the Suspension Trainer. This three foot length of nylon webbing is
composed of a carabiner, intermediate anchor loops and the main anchoring loop that supports the Suspension Trainer.
The Suspension Anchor must be anchored properly in order to perform all Suspension Training exercises correctly
and safely.

ANCHORING THE SUSPENSION TRAINER

Fill in the blanks for the ideal anchoring configuration below.

When setting up the Suspension

Trainer the anchor point should
be to ft/m
high and strong enough to
support your full body weight.

Adjust the Suspension

Anchor or Xtender so
the black Equalizer Loop
hangs ft/m
off the ground.

When anchored at the proper

height and the Suspension Trainer
fully lengthened, the bottom of
the foot cradles should hang
in/cm off the ground.

15
TRX® CUEING CONVENTION
At TRX, we developed a cueing convention to create a system for delivering cues in a way that
is clear, concise and standardized. This cueing convention is meant to make sure that everyone
performs proper set up, exercise start position and execution together. This not only makes it
easier for the trainer or coach, but gives a consistent experience to the client or athlete. The
systematic approach for identifying and setting up each exercise uses the acronym NAPS-MR.

The execution of NAPS-MR cueing should be as a follows:

N AME: Name of the exercise

A DJUSTMENT: TRX adjustment (length, mid length, etc)

POSITION: Position relative to the anchor point (SF, SFA, etc.)

S TART: Starting posture/body alignment

M OVEMENT: Movement cue from start position to midpoint

R ETURN: Return cue from midpoint to end /start position

EXAMPLE:
NAPS-MR
N: TRX Low Row

A: Fully shortened

P: Stand facing the anchor point

S: Shoulder blades down and back, elbows bent and slightly behind
shoulders, walk feet toward anchor point to appropriate angle

M: Keep body in plank position, lower body until arms are fully extended

R: Pull body toward anchor point by driving elbows straight back close to body

10 TRX ® Suspension Training ® Course

16
TRX® FOUNDATIONAL MOVEMENTS
One of the most powerful advantages of the TRX Training and Coaching System is the ability to distill hundreds of exercises
across different modalities down to a simple and effective set of TRX Foundational Movements. This format and
associated vocabulary of coaching cues accelerates the learning curve for everyone you work with, as well as, enhances
your ability as the coach and trainer to effectively communicate what “right looks like and feels like.”

Standards
Each TRX Foundational Movement is built on standards of what should be stable and what should be mobile*. Leveraging
effective and understandable coaching cues both prevents and corrects common faults during training. Teaching and
coaching TRX Foundational Movements as a core competency creates movement as the centerpiece of our highly
effective system, enabling you to coach everyone you work with to more effectively reach their goals.

Systematic Coaching Approach

TRX Foundational Movements are presented in a specific sequence, starting with the plank and progressing through the
lunge. The rationale for this sequential approach is to first teach proficiency in key positions and movements so the next
progressions can build upon the practice of the acquired movement standards. While each TRX Foundational Movement
has unique applications to exercise, training, performance and durability, the PLANK, PULL and HINGE provide the
bedrock of our systematic approach.

PLANK

PULL HINGE

R OTAT E PUSH S Q U AT LU N G E

* Stability is a function of neuromuscular control at a joint or system of joints constraining movement through agonist-
antagonist coactivation and creating stiffness. Mobility is a function of how freely and unrestricted a joint or systems of
joints move through a physiologically appropriate range of motion.

17
WORKOUTS
18
TRX STC BASELINE WORKOUT TRX STC MOBILITY WORKOUT

WARM UP l1
l2
TRX Wall Slide / SFA

TRX Lower Back Stretch

with Rotation / SF
TRX Squat Row / MID LENGTH

TRX T-Spine Rotation / MID LENGTH

l3 TRX T-Spine Rotation / SSW

l4 TRX Hinge (Wide Stance) / SF

l5 TRX Squat Row & TRX Squat

WORKOUT l
6
(Bottom Up) / SF

TRX Half Kneeling Hip Flexor

Stretch / SFA (Kneel)
l1 TRX Plank / MID CALF

l2 TRX Body Saw / MID CALF l

7 TRX Side to Side Cossack
Lunge / SF
l3 TRX Side Plank / MID CALF

l4 TRX Overhead Squat / FULLY LENGTHENED

l5 TRX Rotational Ward / FULLY LENGTHENED

l6 TRX Crossing Balance Lunge /

MID LENGTH

l
7 TRX Chest Press / FULLY LENGTHENED

l
8 TRX Hamstring Curl / MID CALF

COOL DOWN
TRX Lower Back Stretch with Rotation /
MID LENGTH We believe in high
intensity intervals
TRX Chest & Torso Stretch / MID LENGTH built on strong
focused movement.

19
20
FOUNDATIONAL
MOVEMENTS
Setting the Standard
21
PLANK
A strong core provides the cornerstone
of efficient, strong and powerful
movements. The active plank develops
uniquely beneficial core strength
that translates to almost any activity
The standards for the active plank are a
performed in everyday life. Unlike
neutral spine, level pelvis, alignment of the
crunches and sit-ups, the plank protects
ears, shoulders, hips, knees and ankles, all
your spine by bracing to maintain
held with full body tension and controlled
stability, resist rotation and effectively
diaphragmatic breathing.
transmit strength and power to the arms
and legs. When performing a plank,
focus should be on maintaining tension
and stability from the core to enable What should be What should be
mobility at the extremities when needed. STABLE: MOBILE:
Full body in Nothing
proper alignment

16 TRX ® Suspension Training ® Course

22
 PLANK

1: SET THE STANDARD

l1 Baseline Body NOTES
Weight Plank

l
2 Active Plank PUSH

PULL

2: CHANGE THE CONDITION

TRX® Plank ROTATE
ADJUSTMENT: Mid calf
POSITION: GFA
START: On hands/forearms and knees, engage core
MOVEMENT: Lift body to hand/forearm plank position, stack elbows
under shoulders
RETURN: Lower knees to ground

SQUAT

TRX Body Saw

ADJUSTMENT: Mid calf
POSITION: GFA
START: On forearms and knees, stack elbows under shoulders,
engage core
MOVEMENT: Lift body to plank position, drive body toward
anchor point LUNGE

RETURN: Keep core engaged, pull body back to start position,

lower knees to ground

23
3: APPLY

TRX® Side Plank

ADJUSTMENT: Mid calf
POSITION: GSW
START: Lie on side, forearm/hand stacked under shoulder,
hips stacked, heel of top foot touching toe of bottom foot
MOVEMENT: Lift body, keep weight over forearm/hand,
keep shoulders stacked
RETURN: Lower hip to ground, keep shoulders and hips stacked

TRX Crunch
ADJUSTMENT: Mid calf
POSITION: GFA
START: Both feet in foot cradles, on forearms/hands with legs straight,
active plank
MOVEMENT: Bring knees toward chest
RETURN: Extend legs back toward anchor point in a strong
plank position

TRX Mountain Climbers

ADJUSTMENT: Mid calf
POSITION: GFA
START: Both feet in foot cradles, on forearms/hands with legs straight,
active plank
MOVEMENT: Keep weight over forearms/hands, lift hips, bring one
knee toward chest, keep other leg straight
RETURN: Extend leg back, bring opposite knee toward chest in a
strong plank position

18 TRX ® Suspension Training ® Course

24
 PLANK

4: PLANK WORKSHEET
Circle the correct answer:

1. TRX® defines the core as the ( hip / top of knee cap / mid-thigh ) up to the collarbone.

2. Functional Training can be described as exercises, workouts and programs which carry over to recreational,
competitive and activities of daily living. TRX defines functional training as knowing and demonstrating what should be PUSH
( tight / stable / fluid ) and what should be mobile.

PULL

1 2

3. When coaching the TRX Crunch describe the Adjustment, Position and Starting posture:

N: TRX Crunch

A:
ROTATE
P:

S:

M: Lift legs and hips, bring knees toward chest

R: Extend legs back toward anchor point in a strong plank position

SQUAT

LUNGE

TRX STC MOBILITY WORKOUT see page 13

25
PUSH
Being able to push and press properly,
moving things away from your center
of mass, will assist in everything from
getting out of bed in the morning, to
holding a child, to increasing sports
The standards for the push are an active
performance. Focus on resisting flexion,
plank to maintain proper spine alignment
extension, rotation and keeping the
and posture, high tension core activation to
torso, hips and lower body stable and
provide intra-abdominal and intrathoracic
aligned so that the arms and shoulder
pressure (air pressure that build up in your
girdle are driving the movement.
torso to support your spine from the inside)
and appropriate amount of scapulohumeral
(how you arm and shoulder blade work
together when you move) rhythm.

What should be What should be

STABLE: MOBILE:
Full body in Shoulder girdle,
proper alignment shoulders, elbows

20 TRX ® Suspension Training ® Course

26
 PLANK

1: SET THE STANDARD

l1 Baseline Body NOTES
Weight Push Up
PUSH

PULL

ROTATE

2: CHANGE THE CONDITION

SQUAT
TRX® Chest Press
ADJUSTMENT: Fully lengthened
POSITION: SFA
START: Extend arms in front of shoulders, choose appropriate
foot stance
MOVEMENT: Maintain plank, lower body by bending elbows to
90 degrees
RETURN: Drive through palms while squeezing chest, maintain plank LUNGE

27
3: APPLY

TRX® Push Up
ADJUSTMENT: Mid calf
POSITION: GFA
START: Both feet in foot cradle, engage core, lift body into a hand
plank position
MOVEMENT: Lower body down, maintain plank, bend elbows to
90 degrees
RETURN: Drive through palms while squeezing chest, maintain plank

TRX Atomic Push Up / Atomic Pike

(Modification)
ADJUSTMENT: Mid Calf
POSITION: GFA
START: Both feet in foot cradle, engage core, lift body into a hand
plank position
MOVEMENT: Maintain plank, lower body down and perform a push up,
bending elbows 90 degrees
RETURN: Return to plank position. Atomic Push Up – complete a
TRX Crunch. Atomic Pike – drive hips over head, lower slowly back
down to plank position

TRX Triceps Press

ADJUSTMENT: Mid length
POSITION: SFA
START: Extend arms in front of shoulders, palms down, choose
appropriate foot stance
MOVEMENT: Keep elbows up and stationary, lower body down until
thumbs are next to temples
RETURN: Drive through palms, extend arms, maintain plank

22 TRX ® Suspension Training ® Course

28
 PLANK

4: PUSH WORKSHEET
1. What is the entry level exercise you would use for someone 2. What cue would you use to correct
new to TRX® Suspension Training®? this person’s form?

PUSH

PULL

3. Once the client has become

proficient at the TRX® Chest Press,
what is the most logical next push
exercise? (1 initial next progression
— 4 most advanced push movement)

ROTATE

4. When coaching the TRX Atomic Push Up, describe the

Movement and Return cue:
1 2 SQUAT
N: Atomic Push-up

A: Mid Calf

P: GFA

S: Active Plank

M:
3 4
LUNGE

R:

29
PULL
The pull, bringing objects closer to your
center of mass, shows up everywhere
from lifting a bag of groceries into a car
to opening a door, climbing a ladder, as
well as, doing a set of deadlifts, cleans, or
The standards for the pull are an active
pull-ups. Integrating your core and entire
plank to maintain proper spine alignment
posterior chain with proper sequencing
and posture, high-tension core activation to
can dramatically increase pulling strength
provide intra-abdominal and intrathoracic
and durability. Increasing your pulling
pressure and appropriate amount of
strength will help you lift, climb and row
scapulohumeral rhythm.
better as well as improve your posture
during duty-related, recreational and
competitive activities.
What should be What should be
When you are preparing to perform a STABLE: MOBILE:
pulling exercise, the core should be Full body in Shoulder girdle,
braced and the torso stable so the arms proper alignment shoulders, elbows
and shoulder girdle can be mobile.
Initiating pulling movements with a
“scapular-J” or negative shrug will
activate the large muscles of the back as
prime movers and the smaller muscles of
the arms as synergists, as they should be.

24 TRX ® Suspension Training ® Course

30
 PLANK

1: SET THE STANDARD

l1 Baseline Body NOTES
Weight Scapular
“J”
(Depression PUSH
and Retraction)

PULL

2: CHANGE THE CONDITION

TRX® Low Row ROTATE
ADJUSTMENT: Fully shortened
POSITION: SF
START: Pull shoulders down and back, bend elbows, palms facing,
hands beside chest, walk feet toward anchor point until there is a
squeeze in the back
MOVEMENT: Lower body down until arms are fully extended,
maintain plank
RETURN: Pull body toward anchor point by driving elbows back
beside body SQUAT

TRX® Low Row

(Single Arm)
ADJUSTMENT: Mid length, single handle mode
POSITION: SF
START: Pull shoulders down and back, bend elbows, palms facing,
hands beside chest, walk feet toward anchor point until there is a
squeeze in the back
LUNGE
MOVEMENT: Lower body down until arms are fully extended,
maintain plank
RETURN: Pull body toward anchor point by driving elbows back
beside body

31
3: APPLY

TRX® Y Fly
ADJUSTMENT: Mid length
POSITION: SF
START: Offset foot stance, arms pulled back overhead into a “Y”
position, tension on the TRX® Suspension Trainer®, palms forward
MOVEMENT: Lower body, keeping arms straight, return to start
position by slowly lowering arms
RETURN: Return to start position by driving knuckles back

TRX Biceps Curl

ADJUSTMENT: Mid length
POSITION: SF
START: Elbows bent higher than shoulders with pinkies aligned to temples,
walk feet toward anchor point until there is a squeeze in the biceps
MOVEMENT: Lower body down until arms are fully extended,
maintain plank
RETURN: Pull body toward anchor point by bringing pinkies to temples,
elbows high, eyes on anchor point

TRX Inverted Row

ADJUSTMENT: Over shortened
POSITION: SF
START: Chest under anchor point, arms extended above body, feet flat,
knees bent to 90 degrees
MOVEMENT: Initiate movement pulling shoulders down and back,
drive elbows to sides of body pulling torso toward the anchor point,
maintain plank
RETURN: Lower body back to start, keeping shoulders down and back

TRX Inverted Row to Biceps Curl

ADJUSTMENT: Over shortened
POSITION: SF
START: Chest under anchor point, arms extended above body, feet
flat, knees bent to 90 degrees
MOVEMENT 1: Initiate movement pulling shoulders down and back,
drive elbows to sides of body pulling torso toward anchor point, return
to starting position
MOVEMENT 2: Pull torso towards anchor point by flexing elbows and
bringing pinkies to temples, elbows high, eyes on anchor point.
RETURN: Lower body back to start, keeping shoulders down and back

26 TRX ® Suspension Training ® Course

32
 PLANK

4: PULL WORKSHEET
1. What is the entry level exercise you would use for someone 2. What cue would you use to correct
new to TRX® Suspension Training®? this person’s form?

PUSH

PULL
3. Once your client has become
proficient at the TRX® Low Row,
what is the most logical next pull
exercise? (1 initial next progression —
4 most advanced pull movement)

ROTATE

4. When coaching the TRX Biceps Curl describe the N: TRX Biceps Curl
Adjustment, Position and Starting posture:
A: SQUAT
1 2

P:

S:

LUNGE
M: Lower your body down by straightening your
elbows, maintaining an active plank

R: Pull body toward anchor point by bringing

pinkies to temples, elbows high, eyes on
anchor point

33
ROTATE
In the real world, you rarely push,
pull, lunge or squat in a single plane
of motion. Practicing and training to
generate or resist rotation helps to
prevent injury, increase durability
The standards for rotation can sometimes
and ultimately, lead to more efficient
be condition specific. In duty-related,
movement. When performing rotational
recreational and competitive activities there
exercises, focus should be on
is often a dissociation of the shoulders
maintaining stability and generating
and hips called the X-factor. In the TRX®
power through the core using mobility in
Foundational Movement approach to strength
the hips, shoulders and thoracic spine.
and conditioning, exercises are based on a
cylindrical rotation of the torso to minimize
risk and emphasize hip power transmitted
through the torso. As a result, the standards
are stable core through a vertical axis and
rotation of the hips to drive the movement.

What should be What should be

STABLE: MOBILE:
Torso moving Ankles, hips,
in a cylinder t-spine, arms
fashion

28 TRX ® Suspension Training ® Course

34
 PLANK

1: SET THE STANDARD

l1 Body Weight NOTES
Plank
(On Hands Touching
Opposite Shoulder ) PUSH

PULL

ROTATE

2: CHANGE THE CONDITION SQUAT

TRX® Rotational Ward

ADJUSTMENT: Fully lengthened
POSITION: Stand side facing the anchor point in a bilateral stance
with feet together or offset stance (more challenging)
START: Extend arms in front of the chest, palms together with hands
in foot cradles but thumbs out
MOVEMENT: Keep weight centered over feet, exert a rotational force, LUNGE
pressing the back of the outside hand into the foot cradles
RETURN: Maintain constant tension in the strap while slowly
performing an alternating high knee march or backwards foot tap

35
3: APPLY

TRX® Power Pull

ADJUSTMENT: Mid length, single handle mode
POSITION: SF
START: Hand beside chest, free hand reaches up TRX main strap
toward anchor point
MOVEMENT: Move in a circular motion, rotate free arm toward the
ground while extending working arm
RETURN: Drive working elbow straight back while rotating free arm up
toward anchor point

TRX Oblique Crunch

ADJUSTMENT: Mid Calf
POSITION: GFA
START: Both feet in foot cradles, on forearms/hands with legs straight,
active plank
MOVEMENT: Lift knees and hips, bring knees toward one elbow
RETURN: Extend legs back toward anchor point in a strong plank
position

30 TRX ® Suspension Training ® Course

36
 PLANK

4: RIP® DEMO
l1 Rip Steer NOTES

l2 Rip Push Pull

to Rip Stack PUSH
(Slow Then Fast)

l
3 Rip Samurai Strike
End Position Hold

l
4 Rip Samurai Strike
(Slow Then Fast)

PULL

ROTATE

SQUAT

Rip Samurai Strike

ADJUSTMENT: Powerhand right mid-bar palm up, Basehand left,
end of bar palm down
POSITION: SFA
START: Right hand extended away from anchor at chest height, left
hand toward left pec, left foot forward in offset stance LUNGE
MOVEMENT: Simultaneously bring right hand back towards anchor,
pivot on balls of both feet to face sideways
RETURN: Strike with right hand, pivot on balls of feet front facing

37
5: ROTATION WORKSHEET
1. What is the entry level exercise you would use for someone new to TRX® Suspension Training®?

2. What cue would you use to

correct this person’s form?

3. Which of the below rotate exercises demonstrates the Pendulum Principle

from the three Principles of Progression discussed earlier?

32 TRX ® Suspension Training ® Course

38
 PLANK

5: ROTATION WORKSHEET continued

4. What are the unique advantages of the Rip® Trainer for rotational movements?

PUSH

PULL

When performing the TRX® Power Pull describe the Adjustment, Position and Starting posture:

ROTATE

SQUAT
1 2

N: TRX Power Pull

A:

P:

S:

M: In a circular motion, rotate free arm toward the ground while extending working arm, keep hips square LUNGE

R: Drive working elbow straight back while rotating free arm up toward anchor point

39
SQUAT
The squat has been called the king of
lower-body strength exercises because
of the ability to develop quads, glutes,
hamstrings and the core. The squat
is a combination of a vertical moving
Standards for the squat are starting from full
plank, a hinge at the hips plus maximal
hip extension with an active plank, tall spine
knee flexion. The ability to perform a
throughout the movement, feet rooted into
deep body weight squat is a great way
the ground, descend to a depth where the
to identify constraints and limitations
crease of the hips are at or below the top of
in both mobility and strength before
the knees, hips open at the bottom (no valgus
adding external load. The squat can be
collapse), on the return hips and shoulders
used as a screen, an exercise, a lift and
move together.
a feat of strength in different conditions.
Practicing and training the squat with
careful attention to form and technique
will deliver maximal results while What should be What should be
minimizing risks. STABLE: MOBILE:
Spine Ankles, knees
and hips

34 TRX ® Suspension Training ® Course

40
 PLANK

1: SET THE STANDARD

l1 Body Weight Squat NOTES

PUSH

PULL

ROTATE

2: CHANGE THE CONDITION

TRX® Overhead Back Extension
ADJUSTMENT: Mid length
POSITION: SF
SQUAT
START: Extend arms overhead in an “I” position, palms forward,
tension on TRX, feet shoulder width apart
MOVEMENT: Lower hips down and back, arms and legs straight,
tuck chin
RETURN: Drive the arms up by pulling on the handles, extend hips

LUNGE
*This is a HINGE FM

continued on next page >

41
2: CHANGE THE CONDITION continued

TRX® Hamstring Curl / TRX Hip Press

ADJUSTMENT: Mid calf
POSITION: GF
START: Position feet under anchor point (arms at sides pressing into ground
or hands together pointing up over chest)
MOVEMENT: Pull toes towards body, drive heels down, pull knees over hips,
lift hips to form straight line from knees to shoulders
RETURN: Lower hips toward ground with control, keep knees over hips,
extend legs back toward anchor point, leave slight bend in knees at the end
of the movement

TRX Squat
ADJUSTMENT: Mid length
POSITION: SF
START: Stack elbows under shoulders, feet hip width apart
MOVEMENT: Lower hips down and back, weight in heels
RETURN: Drive through heels, squeeze glutes, lift chest

36 TRX ® Suspension Training ® Course

42
 PLANK

3: APPLY

TRX® Squat
(Single Leg)
ADJUSTMENT: Mid length PUSH
POSITION: SF
START: Stack elbows under shoulders, center one leg to anchor
point, lift opposite leg to 90 degrees at the hip
MOVEMENT: Lower hips down and back, weight in the center of
your foot and knee over ankle
RETURN: Drive through heel of grounded leg, extend hips, eyes
forward

PULL

TRX Squat Jump

ADJUSTMENT: Mid length
POSITION: SF
START: Stack elbows under shoulders, feet hip width apart
MOVEMENT 1: Lower hips down and back, weight in heels
ROTATE
MOVEMENT 2: Drive through heels, squeeze glutes, lift chest and
explode up into a jump
RETURN: Land softly on both feet and lower down for next rep

SQUAT

TRX Front Squat

ADJUSTMENT: Fully lengthened
POSITION: SFA
START: Straps under arms, hands beside chest, body weight on
handles, walk body to 45 degree plank position
MOVEMENT: Place weight on balls of feet, lower hips back to
90 degrees, knees are stationary LUNGE
RETURN: Drive through balls of feet, squeeze glutes, extend hips

43
4: SQUAT WORKSHEET
1. What is the entry level exercise you would use for someone new to TRX Suspension Training?

2. What cue would you use to

correct this person’s form?

3. Once you have become proficient at

the TRX® Hamstring Curl, what is the most
logical next squat exercise? (1 initial next
progression — 4 most advanced squat
movement)

38 TRX ® Suspension Training ® Course

44
 PLANK

4: SQUAT WORKSHEET continued

4. Circle the most difficult progression of the TRX® Hamstring Curl seen here in the start position:

PUSH

PULL

ROTATE

1 2

5. When coaching the TRX Front Squat describe the Adjustment, Position and Starting posture:

N: TRX Front Squat

A: SQUAT

P:

S:

M: Place weight on balls of feet, lower hips back to 90 degrees, knees are stationary

R: Drive through balls of feet, squeeze glutes, extend hips

LUNGE

45
LUNGE
Lunging provides the foundation for
walking, running, sprinting, climbing
and most bipedal locomotion. For this
reason, it is critical to become aware
and proficient in the foundational
The standards for the lunge are active
components of the lunge. When you
plank and tall torso throughout movement,
improve the way you lunge, you can
once both feet are in contact with ground
improve your efficiency in any activity
vertical movement of center of gravity, front
that involves lower body acceleration
foot and rear ball-of-foot rooted into the
and deceleration. In addition, because
ground, both hips contribute to controlled
the lunge is a unilateral movement, it
deceleration (eccentric) and acceleration
provides an excellent way to recognize
(concentric) phases, ankles, knees hips
imbalances in strength and/or mobility
aligned throughout movement.
and address them appropriately. When
lunging, focus on maintaining stability
from the ground, through the core, up
through the top of the head, to enable What should be What should be
mobility in the ankles, knees and hips. STABLE: MOBILE:
Spine Ankles, knees
and hips

40 TRX ® Suspension Training ® Course

46
 PLANK

1: SET THE STANDARD

l1 Body Weight Lunge NOTES

PUSH

PULL

2: CHANGE THE CONDITION

TRX® Split Squat ROTATE

ADJUSTMENT: Mid length
POSITION: SF
START: Stack elbows under shoulders, center one leg to anchor point,
lunge opposite leg back to 90 degrees at the knee and hip
MOVEMENT: Lower hips down until your knee kisses the ground
RETURN: Drive through mid-foot and heel of grounded leg, extend hips,
lift chest, eyes forward

SQUAT

TRX Step Back Lunge

ADJUSTMENT: Mid length
POSITION: SF
START: Stack elbows under shoulders, center one leg to anchor point,
lift opposite leg to 90 degrees at the knee and hip
MOVEMENT: Drive lifted leg back, touch foot to the ground and
lower knee LUNGE

RETURN: Drive through mid-foot and heel of grounded leg, extend

hips, lift chest, eyes forward, return to full standing position, feet
parallel

continued on next page >

47
2: CHANGE THE CONDITION continued

TRX® Balance Lunge

ADJUSTMENT: Mid length
POSITION: SF
START: Stack elbows under shoulders, center one leg to anchor point, lift
opposite leg to 90 degrees at the knee and hip
MOVEMENT: Drive lifted leg back, lower knee without foot touching
ground
RETURN: Drive through heel of grounded leg, lift chest, eyes forward, return
to full standing position.

TRX Crossing Balance Lunge

ADJUSTMENT: Mid length
POSITION: SF
START: Stack elbows under shoulders, center one leg to anchor point, lift
opposite leg to 90 degrees at the knee and hip
MOVEMENT: Open hips slightly, lower knee behind working heel
RETURN: Drive through heel of grounded leg, squeeze glutes, extend hips

3: APPLY

TRX Lunge
(Bottom Up)
ADJUSTMENT: Mid calf
POSITION: SFA
START: Place one foot in the foot cradle, center with anchor point, position
shoulders over hips
MOVEMENT: Drive suspended knee back, lower hips until front knee is at
90 degrees and rear knee is on the ground, place on either side of front foot
and load weight into hands, make sure you keep a vertical or near vertical
shin on forward leg, lift rear knee 3 to 6 inches off ground by pushing
suspended foot back
RETURN: Drive through mid-foot and heel of front leg, feel as if you are
pushing the ground away from your hands as you return to full standing
position with knees together

42 TRX ® Suspension Training ® Course

48
 PLANK

4: LUNGE WORKSHEET
1. What is the entry level exercise you would use for someone 2. What cue would you use to correct
new to TRX® Suspension Training®? this person’s form?

PUSH

PULL
3. Once your client has become
proficient at the TRX Step Back Lunge,
what is the most logical next lunge
exercise? (1 initial next progression —
4 most advanced lunge movement)

ROTATE

4. When coaching the TRX Crossing Balance Lunge describe the Movement and Return cue:
SQUAT
N: TRX Crossing Balance Lunge

A: Mid-length

P: SF

S: Stack elbows under shoulders, center one leg to anchor

point, lift opposite leg to 90 degrees at the knee and hip

M:
LUNGE
1 2

R:

49
CLIENT SCENARIO WORKSHEET #1
CLIENT: NOLAN
Age & Gender: 65 year old recently retired entrepreneur.

Exercise History: Deconditioned overweight ex-athlete, played competitive sports in college. He has been
relatively inactive throughout his professional career, aside from winter skiing with family. He has never used the
TRX® Suspension Trainer™.

Physical Capability & Condition: 35 pounds overweight, very immobile, tight hamstrings, weak core and occasional
knee pain.

Goals/Motivation/Mindset: Highly motivated to get back in shape. He wants to lose weight, improve overall health,
and get on a regular routine. He likes the idea of working with the TRX Suspension Trainer and not bulking up.

Trainer Focus: Improve mobility, strengthen core and build upon the TRX Foundational Movements. Keep workout simple
yet effective. Advise on weight loss if qualified or refer out to nutritionist.

Workout Frequency Suggestions: Three TRX® Suspension Training® sessions per week with a total body workout inclusive
of all TRX Foundational Movements, incorporate supervised or on own cardiovascular training.

EXERCISE STANDARD CHANGE THE CONDITION

FOCUS ON THE MOVEMENT BIGGER CHALLENGE

6
44 TRX ® Suspension Training ® Course

50
CLIENT SCENARIO WORKSHEET #2
CLIENT: PATRICIA
Age & Gender: 42 year old business woman, married and mother of two teenage girls.

Exercise History: Runs four to five mornings a week with a high level running group at 5am rain or shine. She does longer
runs on weekends when she can. Fits in one TRX® class per week, works out on her own doing some core work and uses
light weights. She likes the TRX® Suspension Trainer™ but she finds group classes aren’t challenging enough.

Physical Capability & Condition: Struggling with chronic plantar fasciitis, tight hip flexors and overall body fatigue. Her
cardiovascular system is strong but needs strength and mobility work.

Goals/Motivation/Mindset: She is highly motivated, but is obsessed with running as it helps her relieve stress. She wants
to feel better on long runs and thinks adding strength and mobility into her regimen will help. Her biggest obstacle is time.
She also knows she needs some recovery days.

Trainer Focus: Encourage her to give up one of her runs during the week and focus that day on strength and mobility. Focus
on TRX Foundational Movements and mobility. Keep it interesting otherwise she will want to revert back to running. Educate
her on how important the core is for long runs. Advise her to seek medical help for plantar fasciitis.

Workout Frequency Suggestions: Omit the TRX class and train with trainer two times per week as this will be better use
of her time. A group setting is not appropriate due to personal time limitations. Suggest running three days during the week
and one long run on weekend. Work privately with trainer on the TRX Suspension Trainer two times per week.

EXERCISE STANDARD CHANGE THE CONDITION

FOCUS ON THE MOVEMENT BIGGER CHALLENGE

51
CLIENT SCENARIO WORKSHEET #3
CLIENT: COLIN
Age & Gender: 30 year old physician’s assistant at top hospital.

Exercise History: He doesn’t work out at all, has little time due to his job. He was never interested in sports; always more
academically focused.

Physical Capability & Condition: He has poor nutrition and eats on the run. Highly stressed. No muscle tone, bad
posture and lacks physical awareness.

Goals/Motivation/Mindset: Advised from his primary care to start working out and eating better; he is at risk for heart
disease. Understands the importance but not excited about working out.

Trainer Focus: Get him excited about feeling better and show how easy it is; don’t beat this guy up. Start slow and
steady with postural exercises and core strength.

Workout Frequency Suggestions: Two to three TRX® Suspension Training® sessions per week with a day of rest in
between. Start with 30 minute sessions and advise 20 minutes of cardiovascular training.

EXERCISE STANDARD CHANGE THE CONDITION

FOCUS ON THE MOVEMENT BIGGER CHALLENGE

6
46 TRX ® Suspension Training ® Course

52
K: EY TAKEAWAYS
CAN YOU:
Correctly set up and use the TRX® Suspension Trainer™ ?

Use the TRX Suspension Trainer to establish TRX Foundational Movement standards?

Apply and coach movement standards across a broad library of TRX Suspension?

Change the conditions on the TRX Suspension Trainer to effectively work with all levels of fitness?

WHAT ARE YOUR TOP THREE TAKEAWAYS FROM THIS COURSE?

WHAT THREE SKILLS DO YOU NEED TO PRACTICE THE MOST?

1 df 2 3

53
 WHAT HAVE YOU LEARNED FROM THIS COURSE THAT YOU WILL USE WITH YOUR CLIENTS RIGHT AWAY?

48 TRX ® Suspension Training ® Course

54
56