Work your entire bodyweight with one simple tool… TRX.
The TRX Suspension Trainer system leverages gravity and your bodyweight to perform hundreds of exercises. You're in control of how much you want to challenge yourself on each exercise because you can simply adjust your body position to add or decrease resistance.
What is TRX?
TRX is a combination of straps either attached to a rig or an A-Frame which can be adjusted to your desired length and has handles at the end. The TRX works using its straps to suspend yourself in different exercises, keeping your core under constant tension and giving you a whole body workout.
The Story of TRX
TRX was developed by Navy Seal Randy Hetrick while deployed with his unit. He realised there was a need for a new piece of equipment that could allow you to improve your fitness beyond body-weight exercises when you don't have access to a gym or any other equipment.
“I had accidentally stuffed this blue jiu-jitsu belt in my bag and was like, What the hell?” says Hetrick. “I tied a knot in it, threw it over a door and closed the door. Then, I leaned back and started lifting my body against it. After I did some reps. I started to play with it.” he said.
And thus the TRX was born.
TRX Training Benefits
- It's adaptable for all fitness levels - you're working with your own weight.
- It's portable. It weighs two pounds so you can take it anywhere and use it indoors or outdoors.
- It helps you reach any goal. You can use a TRX to improve sports performance, lose weight, gain strength, rehab an injury, and more.
- It's functional. In both respects, the kit itself is easy to carry and the exercises use multiple planes of motion to improve our daily function.
- You stand to train. People sit too much and have sedentary lifestyles. This allows you to stay up your entire workout, or even upside down if you’re going for a TRX handstand!
- It's all core all the time. Working your transverse abdominals can also help to improve your posture and core strength.
At Sundried we love to use the TRX because it adds variety to our workout regimes, is simple to set up and simple to use. Training needs to be consistent, but it also needs to change so that your body does too.
If you can pistol squat it’s impressive, so imagine if you could TRX pistol squat jump!
The pistol is a very challenging exercise and those that can perform the exercise with ease have incredible leg strength as well as balance and flexibility.
Benefits of the TRX pistol squat jump
The pistol squat places your entire body weight onto one leg and can therefore be quite challenging on your leg strength. In addition because the pistol squat is single leg, you will often find that you can complete a rep on one leg and not the other. Pistol squats help to develop equal leg strength by isolating the legs individually. Naturally, when you work both legs together your strongest leg will do most of the work for you, without you even thinking about it.
Plyometric training really just boils down to jumping. Adding explosive power to your workouts works your anaerobic energy system, increases your heart rate (burning more calories) and increases your explosive power, great for athletes who partake in short duration sports such as athletic sports like the high jump or even sprints.
The range of motion required for a pistol squat requires exceptional flexibility of the hamstrings, hip flexors and knee and ankle joints.
Working on your pistol squat will develop your balance, essential for preventing injuries and beneficial into later life, as well as for your current performance.
Working with a single leg can help to improve your stabilizing muscles which support your spine, reducing back pain and aiding poor posture.
How to TRX pistol squat jump
- Take both handles in your hands facing the anchor point.
- Take one leg straight in front of you.
- Bend the supporting leg and sink down into a squat, keeping your heel firmly on the floor.
- As you drive up, explode off your supporting leg and jump upwards, then land on the alternate leg.
- Repeat for each leg, alternating with every jump.
To take it down a notch:
Knock out the jump and if need be set up a bench or step behind you, so instead of completing the full range of motion, you tap your bump back to the bench or step. Yes this is a half rep, but no it’s not cheating as you will work your way up to the full range of motion. This is laying the foundations so you can perform the full exercise with skill, strength and most importantly, control.
Crank up the intensity:
This one's really challenging. Instead of just alternating your legs with your explosive jump you are now going to tuck jump before landing on the alternate leg. Sink down into your pistol then explode off the leg and bring your knee up for a tuck before landing. With all explosive exercises you want to power off on the up and land as softly as you can on the descent.
Take me with you
If you want to print off the TRX Pistol Squat Jump we have created a downloadable PDF you can download and share.
Why just TRX when you can TRXtreme?
At Sundried, we encourage you to get out there and do things differently, so we couldn’t just come up with a same old TRX routine could we? So we’ve made this one a challenge we know you’ll love, because what doesn’t challenge you doesn’t change you, so let’s do this.
This workout is designed to build overall strength, power and increase your level of fitness - measured as your VO2 max, the maximum amount of oxygen you're capable of using.
Why are we onto a winner here? TRX + HIIT = core, strength and fat burning. What more could you want?
TRX training was invented by Former Navy Seal a Randy Hetrick to keep his troops training with intensity in difficult conditions. The TRX keeps your body under constant tension using suspension, particularly focusing on core strength to support your bodyweight. Using the TRX is a great way to get fit because the training is functional, meaning we use multiple planes of motion, in similar patterns to how our body naturally moves. This type of training is designed to improve daily function, hence the name.
The workout is designed to be intense and last around 30 minutes, although your body will be burning calories for up to 24 hours after! We shift from upper body to lower body to keep your heart rate up, blood pumping and calorie burning intense.
A base level of fitness and previous TRX experience is recommended.
Here we go:
Workout Commences in T minus 5 minutes:
You have 5 minutes, get your heart rate up over 130 BPM and your muscles warm and limber, get focused and get ready. Exercises may include a CV machine, squats, squats with oblique reaches, arm circles and jogging on the spot.
Warmer? Limber? Showtime.
Three Rounds. 6 Exercises. 1 minute on. 30 seconds rest. Repeat 3 times (Hell yeah, 3!)
Exercise 1: TRX Burpees
Hook one ankle into the stirrup, bring your hands to hit the deck for a burpee, jump your free leg back into plank, and then swiftly up towards your hands as you spring up to complete the burpee bounce. Keeping the TRX leg off the floor the entire minute!
Exercise 2: Row to Fallout
Grab both handles and lean back with your feet in front of the anchor, row your hands in towards your chest as you pull your body up and then let your weight shift forwards as your hands pass your sides and straighten up by your ears for a fallout. Sounds harder than it is (lies, it’s hard).
Exercise 3: Pistol Squat Jumps
Grab both handles and bring one leg straight out in front of you, sink down (ass to grass) on the supporting leg into your pistol squat and then jump to repeat on the other leg.
Exercise 4: Trx Push Up to Shoulder Tap
Hook each foot into a stirrup and start with a suspended push up, as you push back away from the floor, tap each hand to the opposite shoulder.
Exercise 5: Trx Squat to Star
Grab both handles and sink into a deep squat. As you shoot up carry on past the start position into a star. You should have your hands extended over your head and be on the tips of your toes.
Exercise 6: Sprint Starts
Grab both handles and hold them by your ribcage (you should look like a chicken impression) face away from the anchor, sink one leg back into a lunge and then explode off bringing your knee towards your chest.
The Final Countdown: 3 Exercises. 3 minutes. 45 seconds work and just 15 rest.
Finisher 1: Trx Oblique Crunch
Start in an extended plank with both feet suspended in the stirrups, bring your knees in and twist to either side, crunching your knees towards the opposite elbow.
Finisher 2: Trx Plank up Downs
Starting in a plank on your hands, drop each hand down to an elbow plank and then push back to your hands.
Finisher 3: Trx Handstand
Facing the anchor, hook one foot into the TRX, walk your hands back with one leg in the air as far as you can, and then kick the other leg up to make your handstand. If you can’t make it all the way to a full handstand, a diagonal hold is still a really tough exercise to master. Just don’t forget to BREATHE.
Congratulations, you are now TRXtreme… and probably Trxtremly worn out!
About the trainer: Vicky Gardner is a writer at Sundried and REPS Level 3 Personal Trainer, “Bodybuilding was my first love, but now I like to take my training a little more outside the box, so I never get bored. Plyometric’s are my favourite form of training at the moment, great for burning calories and increasing your explosive power... plus you feel like a human firework (and yes, I make the sound effects!)”.