Fortnight 1 – Day 3 (8 Week Challenge)

For workout 3 we will continue the push, pull, legs format with a continued focus on core work with the addition of some extra back work to round out the week with full body coverage. Building a good core foundation will be a great help when working on a TRX as it will also provide stability to your body when performing some of the more complex exercises to follow.

Perform the below for a 2 week period each session should begin with a 20 minute cardiovascular warm-up. Be sure to remain well hydrated through the duration and after the session has concluded.


Girl performing TRX-Split-Squat
The TRX Bulgarian Split Squat is similar to a backward lunging movement, with one foot in the TRX 'stirrups'. It can be performed as a simulating running movement, using the arms to counterbalance the legs, or it can be used without the arms.
Man performing a TRX single arm reach
The TRX Power Pull is of benefit in two ways: 1. This exercise is of a rotational nature, meaning that you are working on a Transverse plane, as opposed to the usual Saggital or Frontal plane. Most of the movement we do tend to be in the Saggital plane, like running, pushing, pulling, etc.
Man performing the TRX atomic push up
The TRX Atomic Push Up (similar to Pike Push Up) is a two part exercise, making it more challenging than a regular push Up. The components of this exercise are a full pushup, followed by a tuck (ie: driving knees to chest). This combination augments core strength requirements, as well as shoulder strength , as the body angle changes through this movement.
Man performing TRX-Jacknife
The TRX Suspended Jackknife exercise is a dynamic tuck position, bringing your knees to your chest. It is a strong core activator while working the upper body isometrically to stabilize you through the movement.
Man performing a TRX Kneeling Rollout
The TRX Kneeling Fallout exercise is a variation of a Swiss ball rollout or the Ab Roller movement. The emphasis is placed on the core muscles, plus a good amount of shoulder stability is required.

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