TRX Training Manual - FighterAbs

TRX Training Manualwww.FighterAbs.com1

TRX Training ManualTable of ContentsTRX Push Up . 7TRX Row . 8TRX Arrow Push Up . 9TRX Atomic Push Up. 10TRX Bulgarian Split Squat . 11TRX Chest Fly . 12TRX Face Pull . 13TRX Fallout. 14TRX Jump Squat . 15TRX Mountain Climbers . 16TRX Oblique Twist . 17TRX Pendulum . 18TRX Pike . 19TRX Pistol . 20TRX Plank . 21TRX Plank To Push Up Position. 22TRX Reverse Fly . 23TRX One Arm Row With Rotation . 24TRX Saw Plank . 25TRX Saw Plank To Pike. 26TRX Single Leg Burpee . 27TRX Single Leg Tuck In . 29TRX Skater Squat. 30www.FighterAbs.com2

TRX Training ManualDisclaimerThe information provided in this workout program is foreducational purposes only. The author is not a doctor and thisinformation shouldn’t be taken as medical advice. You shouldget a physicians approval before attempting any of theinformation in this program. This program is designed forhealthy adults of 18 years and older. If you have any existinginjuries, conditions or health issues, please seek yourphysician’s approval before attempting any type of informationin this program. The author is not liable or responsible for anydamages, resulting from the use of this program. The useracknowledges any risk of injury, caused or alleged, with the useof this information. If your physician advises to not use theinformation provided in the program, please abide by thoseorders.All rights reserved. No part of this publication may bereproduced, transcribed, transmitted, or translated in anylanguage, without the written permission and signature of theauthor.www.FighterAbs.com3

TRX Training ManualWelcomeWithin this manual you are going to find all the TRX exercisesthat is included in the workout program. Please note that youdon’t need a TRX specifically to perform these exercises. Youcan easily use any type of suspension trainer to perform theexercises and the workouts.These exercises can be very challenging. Make sure to restwhen you need it and feel free to substitute any exercise thatyou cannot perform. It’s not worth injuring yourself. It isrecommended that you learn the TRX Push Up and TRXRow first before attempting the more technical exercises.Here are some tips before starting: If anything hurts while performing an exercise, stop doingit immediately. If you need any exercise alternatives, feelfree to email me at contact@andrewraposo.com If you aren’t sure on how to perform an exercise, be sureto get instruction from a certified personal trainer. Make sure to perform one of the Mobility Warm Uproutines that I present in my “Get Mobility Like A Fighter”videos before starting any of the workouts in theprogram. If you are just starting out and you’re choosing which dayyou are going to perform a workout, make sure there is aday of rest between workout days.For Example:www.FighterAbs.com4

TRX Training ManualMonday – WorkoutTuesday – RestWednesday – WorkoutThursday – RestFriday – WorkoutSaturday – RestSunday – Rest Make sure you are being active during your rest days. Gofor a long walk, bike ride, play a sport, etc. Cool down appropriately after completing a workout byfoam rolling or stretching.How To Incorporate These Workouts Into An ExistingProgramThere are many ways you can put these workouts intoyour program. You can use the TRX workouts to replace afull body-conditioning day or add in the “ab focused” TRXworkouts and use those as an ab training circuit into yourroutine. Which makes a good fit at the end of a routineyou are currently following.If you are following a strength routine, you can put theseworkouts on a “conditioning day” or you can use them asan 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 orcurrently competing in a sport and you want to better fitthis into your routine then shoot me an email atcontact@andrewraposo.com Make sure you provide yourworkout schedule in detail so I can give you the bestresults.www.FighterAbs.com5

TRX Training ManualTo your success,-Andrew Raposo, CPTP.S. If you would like the most cutting edge and up to dateinformation on getting the best set of ripped abs possible,follow me on some of my other sites to keep kTwitterInstagramwww.FighterAbs.com6

TRX Training ManualTRX Push Up Start by facing away from the anchor point with feetshoulder width apart. Hold the handles in front of your shoulders with yourarms extended. Lower your chest into the handles by bending at yourelbow. 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.www.FighterAbs.com7

TRX Training ManualTRX Row Start by facing the anchor point with feet shoulder widthapart. Hold the handles with your arms extended and walk yourfeet to the appropriate resistance angle. Get your toes off the ground. Pull your body towards the anchor point by pulling yourelbows back and squeezing your shoulder bladestogether.www.FighterAbs.com8

TRX Training ManualTRX Arrow Push Up Start by facing away from the anchor point with feetshoulder width apart. Hold the handles in front of your shoulders with yourarms extended. Lower your chest into the handles by flexing at one elbowand extending one arm. Push away from the handle with the flexed arm into thestarting position while simultaneously bringing the otherarm to the starting position. Repeat the movement on the other side and repeat for theprescribed reps/time.www.FighterAbs.com9

TRX Training ManualTRX 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 groundand coming back up into the starting position. Pull both your knees towards your chest while keepingyour abs braced. Bring your legs back into the starting position. Repeat for the prescribed reps/time.www.FighterAbs.com10

TRX Training ManualTRX Bulgarian Split Squat Start in a standing position with your rear foot in thecradle. Take a step forward to get into position. Get your rear knee barely off the ground, keeping yourtorso straight. Drive through the heel of the front leg into the startingposition. Repeat for prescribed reps/time and then repeat themovement on the other leg.www.FighterAbs.com11

TRX Training ManualTRX Chest Fly Start by facing away from the anchor point with feetshoulder width apart. Hold the handles in front of your shoulders with yourarms extended. Lower your chest towards the handles by extending yourarms apart. Bring the handles back into the starting position withoutfurther bending your elbows. Make sure there is a slight bend in your elbowsthroughout the movement. Repeat for the prescribed reps/time.www.FighterAbs.com12

TRX Training ManualTRX Face Pull Start by facing the anchor point with feet shoulder widthapart. Hold the handles with your arms extended and walk yourfeet to the appropriate resistance angle. Get your toes off the ground. Pull your face towards the anchor point by pulling yourelbows out to the sides and squeezing your shoulderblades together. Repeat for the prescribed reps/time.www.FighterAbs.com13

TRX Training ManualTRX Fallout Start by facing away from the anchor point with feetshoulder width apart. Hold the handles in front of your shoulders with yourarms extended. Keeping your arms extended, guide your hands forward. Brace your abs tight and bring your hands back into thestarting position while keeping your arms extended. Repeat for the prescribed reps/time.www.FighterAbs.com14

TRX Training ManualTRX Jump Squat Start by facing the anchor point with feet shoulder widthapart. Hold the handles with your arms extended and squatdown by sitting back. Jump as high as you can while pulling the handles down. Land back into the squat position and repeat for theprescribed reps/time.www.FighterAbs.com15

TRX Training ManualTRX Mountain Climbers Start in a push up position with your feet in the cradles. Pull one knee towards your chest while keeping your absbraced. Bring that leg back to the starting position and repeatwith the other leg. Repeat for the prescribed reps/time.www.FighterAbs.com16

TRX Training ManualTRX Oblique Twist Start by facing away from the anchor point with feetshoulder width apart and toes off the ground. Hold one handle with both hands and your armsextended. Brace your abs tight and twist your upper torso to oneside with your arms extended. Slowly bring yourself to the starting position and repeatin the other direction. Make sure there is a straight line from feet to head.www.FighterAbs.com17

TRX Training ManualTRX Pendulum Start in a push up position with your feet in the cradles. Brace your abs tight and swing your feet side to side. Repeat for the prescribed reps/time.www.FighterAbs.com18

TRX Training ManualTRX Pike Start in a plank position on your elbows with your feet inthe cradles. Brace your abs tight and bring your hips up towards theceiling while guiding your feet in. Lower yourself back down into the starting position. Repeat for the prescribed reps/time.www.FighterAbs.com19

TRX Training ManualTRX Pistol Start by facing the anchor point with feet shoulder widthapart. Hold the handles with your arms extended and have onefoot 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 thismovement. Repeat for the prescribed reps/time and switch legs.www.FighterAbs.com20

TRX Training ManualTRX Plank Start in a plank position on your elbows with your feet inthe cradles. Squeeze your abs tight and maintain a straight line fromyour head to your feet. Hold for the prescribed time.www.FighterAbs.com21

TRX Training ManualTRX Plank To Push Up Position Start in a plank position on your elbows with your feet inthe cradles. Squeeze your abs tight and press your hands away fromthe 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. Throughoutthe movement. Repeat for the prescribed reps/time.www.FighterAbs.com22

TRX Training ManualTRX Reverse Fly Start by facing the anchor point with feet shoulder widthapart. Hold the handles with your arms extended and walk yourfeet to the appropriate resistance angle. Get your toes off the ground. Pull your body towards the anchor point by pulling yourarms to the side and squeezing your shoulder bladestogether. Make sure to keep your arms straight throughout themovement.www.FighterAbs.com23

TRX Training ManualTRX One Arm Row With Rotation Start by facing the anchor point with feet shoulder widthapart. Hold the handle with one hand with your arm extendedand walk your feet to the appropriate resistance angle. Get your toes off the ground. Reach for the floor with your other hand without bendingyour hips. Pull and rotate your body towards the anchor point bypulling your elbow back and reaching for the anchorpoint.www.FighterAbs.com24

TRX Training ManualTRX Saw Plank Start in a plank position on your elbows with your feet inthe cradles. Squeeze your abs tight and shift your weight back andforth using your forearms on the floor. Maintain a straight line from head to feet. Repeat this movement in a rocking fashion for theprescribed reps/time.www.FighterAbs.com25

TRX Training ManualTRX Saw Plank To Pike Start in a plank position on your elbows with your feet inthe cradles. Squeeze your abs tight and shift your weight back usingyour forearms on the floor. Return to the plank position and bring your hips uptowards the ceiling while guiding your feet in. Lower yourself back down into the starting position. Repeat for the prescribed reps/time.www.FighterAbs.com26