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12 WEEK CHALLENGE: TRX FORCE EXERCISES WEEK 3 and WEEK 4

WEEK 3 DAYS 1 & 3 + WEEK 4 DAY 4: (INTENSITY RATING 3/5) 1) MOBILITY CIRCUIT 1. TRX Forward Lunge with Hip Flexor Stretch 5 reps each leg 2. TRX Wall Slides (Stand Facing) 5 reps together/5 reps each arm 3. TRX Hip Hinge (Wide Stance) 5 reps 4. TRX Long Torso Stretch 3 reps each side 5. TRX Half Kneeling Roll Out 5 reps each side 6. TRX Cossack Stretch 6 reps alternating 7. TRX Split Fly 8 reps alternating 2) STRENGTH CIRCUIT Round 1: 1. TRX Squat Y Fly 45 seconds 2. TRX Low Row to Chest Press 45 seconds 3. TRX Pull-up 45 seconds 4. TRX Hip Abduction 45 seconds Rest 1-2 minutes Week 3 Day 1 & Week 4 Day 4: Move onto Round 2/Week 3 Day 3 & Week 4 Day 1: Repeat Round 1 Round 2: 1. TRX Body Saw 12 reps 2. TRX Inverted Row 45 seconds 3. TRX Side Plank (Single Leg) 4 X 10 seconds each leg 4. TRX Clock Press 5 reps each arm Rest 1-2 minutes Week 3 Day 1 & Week 4 Day 4: Move onto Round 3/Week 3 Day 3 & Week 4 Day 1: Repeat Round 2 Round 3:

1. TRX Power Pull 10 reps each arm 2. TRX Burpee 10 reps each leg 3. TRX Resisted Torso Rotation 8 reps each side Rest 1-2 minutes Week 3 Day 3 & Week 4 Day 1: Repeat Round 3 WEEK 3 DAYS 2 & 4 +Week 4 Day 2 (INTENSITY RATING 3/5) 1) MOBILITY CIRCUIT 1. TRX Split Squat with M Deltoid Fly 5 reps 2. TRX Split Squat with T Deltoid Fly 5 reps 3. TRX Split Squat with Y Deltoid Fly 5 reps 4. TRX Hip Hinge (Single Leg) 5 reps each leg 5. TRX Wall Slides (Stand Facing Away) 5 reps together/5 reps each arm 6. TRX T Spine Rotation 3 reps each arm 7. TRX Abducted Lunge Stretch 5 reps each leg 8. TRX Overhead Squat 5 reps 9. TRX Split Fly 8 reps alternating 2) STRENGTH CIRCUIT Round 1: 1. TRX Squat Row(Single Arm) 10 reps each arm 2. TRX Spiderman Push-up 8 reps each leg 3. TRX Sprinter Start 12 reps each leg 4. TRX Hip Press 45 seconds Rest 1-2 minutes Week 3 Day 2: Move onto Round 2/Week 3 Day 4 & Week 4 Day 2: Repeat Round 1 Round 2: 1. TRX Overhead Back Extension 45 seconds 2. TRX Hamstring Curl 45 seconds 3. TRX Squat (Single Leg) 10 reps each leg 4. TRX Y Deltoid Fly to T Fly 45 seconds Rest 1-2 minutes Week 3 Day 2: Move onto Round 3/Week 3 Day 4 & Week 4 Day 2: Repeat Round 2 Round 3: 1. TRX Atomic Pike 45 seconds 2. TRX Side Lunge 45 seconds alternating 3. TRX Lunge 12 reps each leg Rest 1-2 minutes Week 3 Day 4 & Week 4 Day 2: Repeat Round 3