Fitness: Building balance with TRX

ORLANDO, Fla. – It makes perfect sense that golfers trying to shoot lower scores and improve their swing will spend hours on the range. Repetitions matter.

On the range, many golfers think about how the club feels in their hands and where it should be throughout the swing. But they don’t necessarily think about what their bodies are doing and how all the moving parts should feel throughout a swing.

For strength and conditioning specialist Trevor Anderson, that knowledge is just as important    as repetition. He introduces those elements with the TRX Suspension Trainer at the Better Every Day Performance Institute in Orlando.

“The biggest improvement we find (for golfers) is body awareness,” Anderson said. “The average golf swing is between 1.3 to 1.5 seconds. If you don’t have a good level of body awareness – how you feel when you’re shifting your weight, things of that nature – it’s going to be very challenging to understand how to replicate that every time in your golf swing. What TRX does is help to identify muscle imbalances.”

The TRX Suspension Trainer is essentially a set of customizable resistance straps that can be anchored to a solid base. They provide a customizable workout. Anderson, a TRX master instructor and golf performance expert, incorporates several workouts to help golfers gain muscle and body awareness.

Performing a TRX row requires even distribution and muscle balance. If an athlete pulls the straps harder with their right side than the left, the straps will slide to the right and provide immediate feedback. The more aware one becomes about weight distribution and body movements, the easier it is to apply that knowledge and create consistent, repeatable body movements throughout a golf swing.

“If your hands are on the straps and your feet are on the ground, everything in between has to stay engaged,” Anderson said. “It demands posture throughout the entire core, from the glutes to the hamstrings to the hips. It demands attention to create the opportunity to stay stable. If you’re doing a row, your core is always engaged and you’re working the back muscles.”

TRX ROW

“These are so important in golf because posture is such a big deal,” Anderson said. “The reason we do these rows is so people have the appropriate amount of awareness with what’s happening with their shoulder blades, their upper back, their spine and their entire posture. … It’s hard to be in a bad position and be really efficient.”

Step 1: Shorten the TRX straps all the way. Extend your arms and hold on to the straps with your palms facing each other. Move your feet forward until you feel tension on the straps.

Step 2: Pull your shoulder blades back and down as far as you can, pulling yourself up in the process. As you pull your shoulder blades, rotate your hands so that your palms are pointed toward the floor.

Step 3: Squeeze your quads to straighten your legs and protect from excess pressure on the knees.

Step 4: Squeeze your glutes.

Step 5: Lower your body back to the original position while remaining under control.

Do three sets of 10. If it does not feel challenging enough, move your feet farther away from your upper body in the starting position. If it’s too challenging, move your feet closer in the starting position.

TRX SQUAT JUMPS

“This is a great exercise where you can take 15 or 20 seconds and jump as high as you can,” Anderson said. “Once you get better with 15 and 20 seconds you can do it for 25, then 30. Typically, this is a power move that falls in line with the same energy systems required to swing a golf club. … It’s a great athletic move that’s full of body power.

“This is an athletic move that utilizes an athletic response, changing direction and jumping back up. Just like in the backswing, you go into the backswing to generate a loading position and create an elastic response throughout the sequence to come down and be powerful. Create an elastic response with the legs, hamstrings and glutes, then fire up to the tall position again.”

Step 1: Start in a standing plank position with elbows underneath the shoulders.

Step 2: Squat down, which will move your hands forward.

Step 3: Jump up while pulling on the straps and try to get your body as tall and straight as you can.

Step 4: Land under control and jump right back up. Don’t pause at the bottom.

Start out by doing three 15-second sets, jumping throughout. Adjust the time as necessary.

THE 9 BEST TRX EXERCISES TO BUILD BODY STRENGTH

Summer’s on its way, which means one thing: the gym is about to get very busy.
Queue for the squat rack? Don’t sweat. The TRX has got your back, and front, and legs, and arms.
Here are the 9 TRX moves you need to try.

1. TRX ROW

Lie under the TRX and grab hold of the handles. Raise your body, drawing back your shoulders to emphasise work on your lats. Repeat. A sure-fire move to craft that V-shape you’ve been wanting.

2.  TRX TRICEPS EXTENSION

Hold the TRX stirrups tight and bend your arms so your palms are parallel to your temple. Then, slowly begin to extend to really feel the burn in your triceps, to help you fill out those shirt sleeves.

3. TRX PISTOL SQUAT

Not a move to start out on, the formidable pistol squat can be incorporated into your TRX training. Hold the handles and lean backwards, raising your left leg. Squat on your right leg, tensing your core and holding at the bottom of the ROM, exploding back upwards.

4. TRX PIKE

Time to get your abs screaming. Get in a press-up position, with both feet in the stirrups of the TRX. Brace your core, raise your backside and return.

5. TRX PRESS-UP

Don’t worry, we haven’t forgotten about your chest. To throw your #internationalchestday routine a bone, put both feet in the TRX stirrups and get into a press-up position. Keeping your elbows tucked and hands at shoulder-width (or, alternatively, in a diamond for a bigger burn), slowly drop to the floor and return to the starting position to get those pecs popping.

6. TRX SQUAT & FLY

Grab the stirrups and squat, transferring the weight to the TRX. Slowly, drive up and spread your arms as you rise. Repeat to hit your shoulders and your delts.

7. TRX LUNGE

Place your left foot into the stirrups and drop into a lunge. Drive your body upwards, raising your left knee up to your hip. Use it as an activation exercise before lifts or, go faster as part of a larger TRX circuit to incinerate fat.

8. TRX PLANK

Want to set your abs on fire? The good news is that you’ll barely have to move with the TRX plank. The bad news, however, is that you’ll be quivering afterwards. Simply, place your feet in the stirrups and rest on your forearms. Too easy? Incorporate shoulder-taps and press-ups, or – as shown – try it on your side for an even greater core burner.

9. TRX FLY

Facing down, grab the TRX handles and lower your chest by bringing your arms out to the sides. Now bring the handles together until touching. Keep your arms straight and your chest engaged.

 

Marines compete at TRX competition during Fleet Week

Marines compete in TRX competition at Fleet Week

SAN FRANCISCO – During San Francisco’s busiest weekend of the year, TRX partnered with 24 Hour Fitness to host a service-wide competition on Marina Green during San Francisco Fleet Week 2012.

Service members, including Marines from I Marine Expeditionary Force, Combat Logistics Regiment 1 and the 13th Marine Expeditionary Unit competed in the much anticipated and most competitive Fleet Week event.

The Marines fielded more than four teams including an all-female team, but the victory went to Marines from 1st Battalion, 4th Marines, 1st Marine Division who are currently attached to the 13th MEU. First Lt. Joshua Elliot, platoon commander of Weapons Company, 1st Battalion, 4th Marines, participated in the fitness competition and said his team felt prepared both physically and mentally.

“I had an actual TRX set up,” Elliot said. “And we’re all in pretty good shape because of our job, so I think we were pretty well prepared. In any physical event it’s more about the mental toughness than the physical toughness.

“Any time we’re on the field, you have to overcome being cold, hungry, tired,” he said. “You still have to accomplish the mission so we’re just reminding each other of our responsibilities to our Marines so we push beyond our limits.”

24 Hour Fitness president and former Naval officer, Carl Liebert, and TRX CEO and inventor Randy Hetrick, a former Navy seal, raised $6,600 for the Semper Fi Fund, a Camp Pendleton-based nonprofit organization that provides assistance to families of service members who are killed or wounded in combat.

“24 Hour Fitness has had a long standing commitment to supporting our military service members and their families, said Carl Liebert, in a recent interview. “We are excited to partner once again with TRX in showing our support and offering thanks to these brave men and women. “As a former Naval officer, I am honored to be involved in a challenge that will benefit the Semper Fi Fund, while emphasizing the important role fitness plays in the safety and success of our nation’s armed forces.”

“TRX couldn’t be more proud to partner with 24 Hour Fitness in honoring our servicemen and first-responders, their incredible commitment to fitness and the sacrifices they make for our freedom and safety,” Hetrick said during a recent interview. “We’re also excited to share our passion for fitness and steadfast support of the U.S. military with our neighbors in the Bay Area.”

TRX: 5 benefits of Practice Training in suspension

 Looking for a way to Lose Weight while you get in shape? Or TRX Suspension Training is one of the most devastating among celebrities. Although it is, in principle, to be a military training, this type of Routine over into all kinds of sports facilities and even in the Homes of many people. You want to know what good is This routine? Here are several reasons.

5 reasons to join the TRX Suspension Training or

1. Allows us to work with different exercises, All muscles of the body helping to improve our Mobility, Coordination and flexibility. It doesn’t matter that you’re focusing on one part of your body to be in suspension come into play all your muscles.

2. The practice with all our body weight, managed to increase the muscular strength and Endurance, and Tone your body.

3. If you want to lose weight, this is your training. You can increase your heart rate and therefore Burn more calories with other exercises. It is a routine that keeps you constantly in Motion, so get ready to sweat shirt!

4. It is not necessary to go to a gym. If you have no money, no time to go to the gym, you can always buy you the ropes. I Need An anchor to the ceiling or a Wall in an approximate Space of 2×2.

5. It reduces the risk of injury. Thought to work the stabilizing muscles, those that allow us to have a correct posture, training with the TRX reduces the chance of injury. Thanks to what is working is the core can also reduce back pain.

Tried And Tested: TRX Body Training, Invented By Elite US Troops To Keep Fit In Between Missions

If you want to get in shape right now, one thing you’re definitely not short of are options.

Any decent gym these days caters for pretty much every type of exercise you could possibly imagine and this year – apparently – it’s all about body weight training.

At the forefront of this is a curiously daunting bit of kit that looks like if used incorrectly could easily lead to some horrific fitness-inspired strangulation, otherwise known as TRX.

trx

The fitness system has a pretty impressive pedigree – it was invented by a bunch of insanely fit elite American troops who needed a way to keep in shape in a warehouse while awaiting a mission.

While the original was cobbled together from parachute webbing, the commercial product is made from it’s distinctive yellow straps and black handles.

Which is pretty much all it is – yellow straps and some handles.

But TRX advocates insist this is all you need for an amazing workout and it’s makers claim there are over 300 body weight exercises that you can do.

trx

This is a genuine exercise, I hadn’t just tripped over

Naturally the only way to find out was to go and try it out so I ventured to a Virgin Active gym in London to meet the grandly-titled TRX Master Trainer, Matt Gleed.

He takes me through a range of exercises, from warming up right through to a grueling 8-minute workout, all using the TRX.

One of the nifty aspects is that the difficulty can be varied just by shifting your positioning – if you’re in a press-up stance as elegantly illustrated by myself below, you simply move your feet back to make it harder, forward to make it easier.

trx

And you really can work out your whole body really easily. Variations of squats, crunches, press-ups and many more cover all the muscular bases.

Proof of its effects came the next day when getting off the sofa was accompanied by multiple winces sparked by pain pretty much from head to toe, that pain that super fit people insist is “good pain”.

So, is TRX your best option for getting fit this year?

Gleed reckons so. He said: “It’s no surprise to see that body weight training has continued to grow in popularity and remain such a strong contender on the fitness trends list as the industry and the consumer have recognised the efficiency, portability and versatility of this form of training.”

Strong Summer Body: Summer Salutation Program Week Two

Strong Summer Body: Summer Salutation Program Week Two

Build a strong, lean and toned body to get after all of your favorite summer adventures with this quick, but potent total-body workout. Designed to challenge your core strength as well as develop the fitness you need to get the most out of your summer, this is a perfect excuse to take your TRX outside and get after it.

The Workout:
Perform each exercise for 60 seconds, minimal rest between exercises, 1-3 times through.

TRX Body Saw
Start on the ground on your hands and knees with your feet in the foot cradles and your hands placed under shoulders. Plank up into a pushup position keeping your hands directly under your shoulders. Brace your core and make sure your ears, shoulders, hips, knees and ankles are all in line. Slowly rock forward and back just a few inches. Stop before you feel any strain on your lower back. Lower your knees to the ground.

TRX Push Up
Get in a push up position with your hands directly under your shoulders, and your feet in the foot cradles of the TRX Suspension Trainer. Brace your core and focus on keeping your shoulders, hips, knees and ankles all in line. Slowly lower your body until your nose is almost touching the ground. Use your arm and chest muscles to drive your body back up, maintaining a plank the whole time.

TRX Hip Press
Lay on your back with your heels in the foot cradles and your knees bent to 90 degrees, directly over your hips. Press your heels down and engage your core to thrust your hips up until they are in a perfect line with your knees and shoulders. Lower hips down in one slow, controlled motion to return.

TRX Single Arm Single Leg Squat
Stand facing the Suspension Trainer on your left leg holding one handle in your right hand. Keep your weight in your heels and focus on engaging your core as if you were performing a standing plank. Lower your hips down and back until your knee is bent just below 90 degrees. Keep your chest up, engage your core. Drive through your heel and extend your hips to stand back up. Repeat on both sides.

TRX Single Arm Biceps Curl
Stand sideways to the where the TRX Suspension Trainer is anchored, holding it by one handle with your inside hand so that your arm is perpendicular to your body. Brace your core and imagine you are performing a plank while standing up. Keeping you body totally rigid and your elbow high, curl yourself up until your elbow is bent a little more than 90 degrees. Lower yourself down in one slow and controlled motion. Repeat on both sides.

Junior TRX instructor strives to live a healthy lifestyle

Junior TRX instructor strives to live a healthy lifestyle

Walking around with a smile, upbeat music blasting in the background, junior Maggie Eckerson instructs her students to put their feet in the hanging resistance bands. Then, as she teaches her participants how to do an elevated plank, Eckerson takes time to make sure each student is holding the position correctly.

Every Sunday, Eckerson can be found at the fitness center teaching total resistance exercise (TRX) classes, but every day, she strives to live an active lifestyle. When not teaching, she is working out nonstop, taking her friends through workouts, practicing mixed martial arts or hiking up a mountain.

Eckerson said her sports background inspired her to become a fitness instructor, as she has been involved in sports since she was just learning to walk. At the age of 3, she began competitive gymnastics and progressed up to level 10, the level right below elite.

She said she had planned to continue at Ithaca College, but it became difficult for her to balance it with her classes.
Eckerson began gymnastics at the age of 3 and continued the sport throughout high school. PHOTO COURTESY MAGGIE ECKERSON

“Gymnastics is hard when you get to higher levels,” Eckerson said. “My parents were worried, and I did not have time to compete. I was so busy.”

Eckerson began her training in martial arts at the age of 6 and acquired a black belt in Kung Fu, which is one of the highest honors the sport offers. She still practices Kung Fu on her own at the Fitness Center and participates in some annual competitions.

During high school, she was a member of the track and field and volleyball teams. She was a captain of both teams during her senior year, and as part of her duties, she said, she led offseason practices. This, she said, sparked her love of helping others.

“I was helping my friends do workouts, given that I had competed on so many sports teams,” Eckerson said. “As a team captain, I got to lead the workouts, and it’s a lot of fun being able to motivate people. I had a lot of people running to me, asking me how to do a pushup or a chin-up.”

She said her coaches growing up also inspired her to live a healthy life.

“I wanted to be like them and share my passion for fitness with other people,” Eckerson said.

Eckerson said, she had never participated in a TRX class until she arrived at the college for her first year. But once she started, she was hooked.

TRX was invented by a Navy SEAL who was in need of a way to stay in peak physical shape. TRX uses resistance bands and combines strength, flexibility and endurance, and the resistance on the bands can be adjusted for all abilities.

“It is a great way to build up muscular endurance and muscle strength because it is so easy to adjust your weight,” Eckerson said.

After her freshman year, she attended a TRX instructor training camp, where she became a certified instructor. There, she spent two eight-hour days learning how to become a
TRX instructor. When she returned to the college for the beginning of her sophomore year, she became an instructor at the Fitness Center.

Sara Bellanca, a senior BODYPUMP instructor, said Eckerson has many notable strengths that make her a great instructor. BODYPUMP is another class taught at the Fitness Center, which focuses on toning and strengthening muscles using barbells.

“She’s always willing to help people if they’re new and show them what to do,” Bellanca said. “She’s very strong. She always puts in a lot of effort, and she knows how to make workouts harder. She can modify them for everyone.”

Eckerson now teaches eight to 10 students every Sunday. A typical class begins with a warmup, followed by cardio exercises. Eckerson said she designed a specific playlist for the cardio
session, which consists of eight 45-second songs. During each song, the participants perform a different exercise.

Next, she takes the class through a set of arm exercises that they cycle through twice, also set to eight 45-second songs, before moving on to hamstrings and core exercises, where each participant will perform three different exercises set to five-minute songs.

“I explain all of the exercises at the beginning before the intervals begin,” Eckerson said. “If I were to stop every 45 seconds to explain the new exercise eight times, the participants would not keep their heart rate up during all the intervals.”

Holly Perkins, a junior yoga instructor, said she admires Eckerson’s abilities.

“Maggie is naturally gifted; it’s not for show,” Perkins said. “Maggie is an incredibly active and athletic person. She is very talented and skilled.”

When not teaching, Eckerson said, she is regularly at the gym, either working out by herself, taking others through workouts or practicing mixed martial arts.

She is also an avid hiker and has hiked all but one of the Ithaca gorges, which she plans on checking off her list this semester. Eckerson said she would encourage anyone, no matter what their ability level is, to try her class. One of Eckerson’s favorite aspects of being an instructor is the ability to help people and motivate them.

“It is awesome that I am the person that motivates people,” Eckerson said. “Every day, teaching is a lot of fun.”

7 Tone-All-Over TRX Exercises

There’s nothing better than a full-body workout on days you just want to kick your own butt. And the TRX Suspension Trainer is the perfect tool, as it allows you to perform over 300 (!) exercises using just its straps and your own bodyweight. Plus, it can be found in most commercial gyms across the U.S. (so you don’t have to string it up from your rafters).

We tapped Erin Bulvanoski, trainer at KORE in New York City, for her best tone-all-over, TRX workout you can do wherever you can strap in. For the best results, perform each for 45 seconds, rest for 15 seconds then repeat before moving to the next exercise.

1. TRX Jump Squats

TRX Jump Squat

A Face the midpoint of the TRX, one handle in each hand. Pushing glutes back and knees out, squat down until butt goes passes knees, arms raised above your head still holding handles.
B Jump up into the air, land and repeat.

“This is a real calorie scorcher because it gets the heart rate going and works the largest muscles in the body—the legs and glutes,” says Bulvanoski.

2. TRX Single Leg Lunge

Single Leg Squat TRX

A Face the midpoint and grab both handles with slight bend in elbow. Step right leg behind you and lunge down so right hip is directly over right knee, left knee stacked over left ankle.
B Using legs, push back up to standing. Do 45 seconds, then switch legs.

Bulvanoski reminds you to be sure to use your legs to propel yourself up from the lunge so you really work the quads rather than relying too much on your arms to help you.

3. TRX Bicep Curl

Bicep Curl

A Face the midpoint, one handle in each hand, palms facing up, arms fully extended in front of you. Lean body back on a diagonal, keeping straight arms and straight legs still.
B Keeping core tight, bend at the elbows and curl hands towards shoulders. Lower back down.

“Keep your elbows in the same place the entire time—don’t let them flare out,” says Bulvanoski. “It makes for more of a challenge and will help to isolate the biceps.”

4. TRX Tricep Curl

TRX Tricep Press

A Face away from the midpoint, one handle in each hand, arms extended overhead, palms facing down and body tilted toward the floor on a diagonal. Without moving the rest of your body, bend elbows and bring hands towards forehead.
B Without moving elbow position, straighten arms again.

“Try not to let the TRX bands sway,” says Bulvanoski. “Only move your arms to really feel the work in those triceps.”

5. TRX Chest Press

Chest Press TRX

A Face away from the midpoint, one handle in each hand, arms extended forward, walk your feet back until your in a high plank position, body in line from head to toe. Bend at the elbows and lower into a push-up, bringing the chest down to the same level as your hands.
B Push back up until arms are fully extended.

Again, it’s important to keep your core tight and body in a straight line. “This will ensure you’re isolating the chest, arms and back,” says Bulvanoski.

6. TRX Plank

TRX Plank

Sit on the ground facing the midpoint and place both feet in the bottom loops of the TRX bands. Flip over so you’re facing away from the midpoint. Place your hands on the ground shoulder width apart, and using your arms and legs, push your body off the ground so you’re in an elevated plank, body in line from head to toe and hold.

“For an added challenge, lower down to your forearms, then back up to your hands while trying to keep your hips as still as possible,” says Bulvanoski. You’ll feel it in your abs!

7. TRX Atomic Pushup

Atomic Pushup

A Start in elevated plank position. Keeping legs together, raise your hips, bringing knees towards your face.
B Return to plank position, perform a push-up, then repeat.

A 6-Move TRX Workout to Strengthen Your Entire Body

 

Think about gymnasts, rock climbers, and dancers. What do these athletes all have in common?

Their sports involve supporting their own bodyweight, and they all have stunning physiques. Training with your own bodyweight is actually one of the best ways to improve your overall strength, muscle tone, flexibility, and cardiovascular capacity. That’s why I love TRX. This simple tool allows you to perform a variety of effective exercises using your own weight—and you can use it just about anywhere. Whether you’re brand new to TRX or a total pro, here’s a circuit will give you a killer total-body workout.

Perform 10 reps of each exercise. Then rest for 1 minute and repeat the circuit. Aim for 2-3 rounds.

Squat to squat jump

Start by holding the TRX straps with your arms straight in front of you. Step back a few feet so that your arms are raised forward. From here, squat down and sit back into your heels. Stand back up. Then squat down again, but this time jump straight up, using the straps to counter your weight. The squat plus jump counts as one rep. (If you have any knee issues, stick to just the squat and skip the jump).

RELATED: How to Do a Body-Weight Squat

Plank pikes

Place your feet in the TRX straps with your toes pointing down. From here, get into a plank position with your hands just below your shoulders and your core tight. To begin the movement, slowly pull your feet towards your face. Be sure to keep your legs straight the entire time. Continue moving upward until your body creates an ‘A’ shape. Hold for 1 second before lowering down back to plank position.

Push-ups

Grab both TRX handles and walk your feet forward as you lean into the strap. Make sure your body creates a straight line and your core is tight throughout the movement. Start by bringing your hands wider than shoulder width, with your arms straight. Slowly bend your arms and lower down until your chest is parallel with your hands. From here, press back up until your arms are straight again. Keep in mind, the closer to parallel your body gets to the floor, the harder the movement will be.

RELATED: Train Like a Spartan With This 4-Part Run

Reverse lunges

Hold onto the TRX straps with both arms straight and your feet together. From here, step back with your left foot and lower your left knee towards the floor. Step your left foot back up to meet your right. Repeat on your other side.

Rows

Grab both TRX handles and lean back as you walk your feet forward. Throughout the movement, be sure to keep your core tight and body in a straight line. At the beginning of this movement, your arms should be straight. From here, pull your body towards your hands while driving your elbows straight back. Hold for 1 second and then slowly lower back down until your arms are straight again. The further you walk your feet forward, the harder the movement will be.

RELATED: An 8-Move Circuit for People Who Hate Cardio

Shoulder Flys

Grab both TRX handles and lean back as you walk your feet forward. Once again, keep your core tight and body in a straight line. While keeping your arms straight, pull your hands out wide as your body comes forward. Hold for 1 second and then slowly allow your arms to come back together while lowering the body down.

 

 

3 TRX for Yoga Beginner Poses: Prop Support with Suspension Training

trx yoga

The TRX suspension trainer is an incredibly effective work out tool that leverages gravity and your bodyweight for hundreds of exercises. Fitness professionals and yoga instructors have developed ways to use the TRX for yoga as a prop that can help strengthen and advance poses by offering a strong foundation to build from. It’s one of the most versatile tools because you can choose the level of challenge by adjusting your body position, and access parts of your body that might be impossible to open without the aid of the prop.

3 TRX for Yoga Poses

1. Virabhadrasana A or Warrior 1 Pose

Virabhadrasana A can be a difficult pose to master because of the open hips the posture requires. Tight hip flexors and quads make it a difficult pose to balance in, so using the TRX can provide the needed support and stability.
Start by facing away from the anchor point with the TRX handle bars in either hand. Raise your hands to about chest height, square your hips and then step your right foot forward and bend the knee to 90 degrees or as close as you can get. Make sure to keep your knee over your heel and your knee cap in line with your toes to protect the knee. Extend your left leg behind, placing the entire bottom of the foot on the floor, and then extend your arms overhead. The more you can reach your arms up, lift your chest and sink your hips, the more of an opening you will feel in your hips, torso, inner right thigh and front left thigh. Stay as long as you can and then switch sides.

2. Virabhadrasana C or Warrior 3 Pose

Warrior 3 is a balance pose that requires a lot of focus and strength in the standing leg and core. The TRX will help you find the strength in your core, and provide that extra stability to cultivate the ability to eventually balance on one leg.

For this pose, face the TRX anchor point and hold the handles in each hand at about chest height, making sure the straps are taut. Lean forward with your torso and simultaneously lift your right leg so that it is level with your torso. Keep your left quadriceps engaged and make sure not to hyper-extend your standing leg. Reach through your arms and torso and keep your lifted leg as straight as possible, pointing the toes. Bring your awareness to your core and see if you can keep your hips square to the floor, and your gaze on one point. Switch sides and repeat!

3. Urdhva Dhanurasana or Upward Facing Bow Pose (backbend)

Backbends are incredibly healthy for your spine, home to your central nervous system. Using the TRX can help you achieve a more profound opening and extensions in your spine, freeing up your entire body.

Before you go into this pose, set the TRX into single strap mode. Then set your upper chest on the TRX so that the handles are just below your shoulder blades. Have your feet hip-width apart, and make sure they are grounded to the floor or earth (if you happen to be outside). Extend your arms overhead and lean back to create an arch with your body. To go into a deeper backbend, you can lean your head back and push your hips forward.