Professional Documents
Culture Documents
COURSE GUIDE
The TRX Foundational Movement Training System is designed to improve how fitness professionals look,
listen, and coach how their clients/athletes move using systematic strategies for connecting, cueing, and
programming. This course is an introduction to using the TRX Suspension Trainer and our Coaching
System.
Vital signs provide information on the current state of an individual’s health, fitness, and readiness.
“Movement is a Vital Sign®” evolved from the TRX Training Philosophy and identifying movement as a
forgotten component of fitness. Traditional components of fitness include muscular strength, muscular
endurance, aerobic fitness, flexibility, and body composition. While traditional tests for these components
include one-repetition maximum for strength, maximal number of push-ups or sit-ups for muscular
endurance, VO2max for aerobic fitness, sit and reach for flexibility, and hydrostatic weighing for body
composition – assessments in general seem to assume people “move well” and that is not always the
case. Movement is a changing quality which communicates to the fitness professional what exercises to
select, how intensely to train, and for what durations, for each individual when you know how to “listen”
and coach to movement. Moving well with the right amount of mobility, motor control, accuracy, strength,
and fluidity will not only contribute improved performance but will also build durability, resilience, and
overall health.
How to take an exercise library and make each exercise accessible and effective for every client or group
using the Suspension Training SYSTEM and coaching them at the highest level to reach their goals!
CONTENTS
1 Course Objectives
2 TRX® Roadmap
THIS GUIDE 3 TRX Training Philosophy
is an integral
part of your 12 Workouts: Baseline and Mobility
40 Lunge
47 Key Takeaways
TRX, TRX FORCE, SUSPENSION TRAINING and RIP are trademarks or registered trademarks of Fitness Anywhere
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and internationally under the Berne Convention. No part of this work may be copied, reproduced, or distributed other than by written
permission of Fitness Anywhere. The unauthorized reproduction or distribution of this copyrighted work is illegal.
WELCOME
to the TRX® Suspension Training® course.
AFTER PARTICIPATING
IN THIS COURSE,
YOU WILL BE ABLE TO:
Correctly set up and use the
TRX® Suspension Trainer™
Learn to use the TRX Coaching System to
apply foundational movement-based training
Use the TRX Suspension Trainer
techniques with the TRX Suspension Trainer to to establish TRX Foundational
get any client or athlete, at any level, to reach Movement standards
their goals.
Apply and coach movement
Teaching the fundamentals for Suspension standards across a broad
Training, this course serves as the cornerstone library of TRX Suspension
of all TRX Education. Learn how to properly Trainer exercises
TRX GROUP
TRAINING COURSE
EDUCATION FOR Learn how to deliver the ultimate
TRAINING® COURSE
Learn to use the TRX Build on the baseline
Coaching System to
apply foundational
standards you learned
in the TRX Suspension
TRX RIP ®
movement-based Training Course to TRAINING COURSE
training techniques with apply foundational Apply the TRX Coaching
the TRX Suspension movement-based EDUCATION FOR System and learn more complex
Trainer™ to get any
member, at any level, to
training techniques
across other modalities MODALITY movements with the TRX Rip
Trainer to deliver high-intensity,
reach their goals. such as kettlebells,
fun and metabolically charged
heavy ropes, Rip
workouts using rotational
Trainers, sandbags
and more. movement training.
IS TO MAKE enable you to help your clients and athletes Move Better, challenge themselves
resulting in increased functional capacity to live a more fulfilling life.
MOVE BETTER and fundamental elements. We call these building blocks “TRX Foundational
Movements.” When we teach people to understand and perform Foundational
Movements, we improve their performance in everything else they do.
The System:
FIND AND FOCUS ON THE MOVEMENT
Each TRX Foundational Movement has a set of standards, generally defined by
which parts of the body need to be stable and which are allowed to be mobile.
Before bringing any movement into a workout or program you must define these
movement standards.
The TRX Suspension Trainer also provides the opportunity to unload the body, safely identifying limitations in either
strength or range of motion, while still maintaining the movement standards of an exercise — what should be stable
and what should be mobile — what right looks like and feels like.
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1 2
2 3
3
4
5
4
6
5
7
6
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8
10
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ANSWER OPTIONS
Adjustment Tabs Intermediate Anchor Loops 9
Handles
STAND FACING (SF) STAND FACING AWAY (SFA) STAND SIDEWAYS (SSW)
4. 5. 6.
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Over Shortened (OS) Fully Shortened (FS) Mid Length (ML) Mid Calf (MC) Fully Lengthened (FL)
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STABILITY PRINCIPLE
Exercise Shown:
TRX Chest Press
The more points of contact
your body has with the
ground (one foot or two
feet) and the farther apart
your stance, the easier an
exercise will be.
PENDULUM PRINCIPLE
Exercise Shown:
TRX Hamstring Curl
Think of the ground directly
under the anchor point as
neutral. The farther away
from neutral (toward you)
you are, the harder an
exercise will be. The farther
past neutral you are, the
easier an exercise will be.
VECTOR PRINCIPLE
Exercise Shown:
TRX Low Row
The Vector Resistance
Principle refers to your
bodyweight versus your
body angle. The higher
your body position from
the ground, the easier the
exercise. The lower your
body position to the ground,
the more difficult.
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TRX® TRAINING
Personal Use Only - Do Not Copy
SIX BODY POSITIONS
The reference point for the six body positions is the anchor point.
Write out each of the body positions below.
1 2 3
the anchor point from the anchor point to the anchor point
4 5 6
the anchor point from the anchor point to the anchor point
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14
15
EXAMPLE:
NAPS-MR
N: TRX Low Row
A: Fully shortened
S: Shoulder blades down and back, elbows bent and slightly behind
shoulders, walk feet toward anchor point to appropriate angle
M: Keep body in plank position, lower body until arms are fully extended
R: Pull body toward anchor point by driving elbows straight back close to body
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Standards
Each TRX Foundational Movement is built on standards of what should be stable and what should be mobile*. Leveraging
effective and understandable coaching cues both prevents and corrects common faults during training. Teaching and
coaching TRX Foundational Movements as a core competency creates movement as the centerpiece of our highly
effective system, enabling you to coach everyone you work with to more effectively reach their goals.
PLANK
PULL HINGE
R OTAT E PUSH S Q U AT LU N G E
* Stability is a function of neuromuscular control at a joint or system of joints constraining movement through agonist-
antagonist coactivation and creating stiffness. Mobility is a function of how freely and unrestricted a joint or systems of
joints move through a physiologically appropriate range of motion.
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WARM UP l1
l2
TRX Wall Slide / SFA
WORKOUT
l5 TRX Squat Row & TRX Squat
(Bottom Up) / SF
l
6 TRX Half Kneeling Hip Flexor
Stretch / SFA (Kneel)
l1 TRX Plank / MID CALF
l
7 TRX Chest Press / FULLY LENGTHENED
l
8 TRX Hamstring Curl / MID CALF
COOL DOWN
TRX Lower Back Stretch with Rotation /
MID LENGTH We believe in high
intensity intervals
TRX Chest & Torso Stretch / MID LENGTH built on strong
focused movement.
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22
l
2 Active Plank PUSH
PULL
SQUAT
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TRX Crunch
ADJUSTMENT: Mid calf
POSITION: GFA
START: Both feet in foot cradles, on forearms/hands with legs straight,
active plank
MOVEMENT: Bring knees toward chest
RETURN: Extend legs back toward anchor point in a strong
plank position
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4: PLANK WORKSHEET
Circle the correct answer:
1. TRX® defines the core as the ( hip / top of knee cap / mid-thigh ) up to the collarbone.
2. Functional Training can be described as exercises, workouts and programs which carry over to recreational,
competitive and activities of daily living. TRX defines functional training as knowing and demonstrating what should be PUSH
( tight / stable / fluid ) and what should be mobile.
PULL
1 2
3. When coaching the TRX Crunch describe the Adjustment, Position and Starting posture:
N: TRX Crunch
A:
ROTATE
P:
S:
SQUAT
LUNGE
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26
PULL
ROTATE
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TRX® Push Up
ADJUSTMENT: Mid calf
POSITION: GFA
START: Both feet in foot cradle, engage core, lift body into a hand
plank position
MOVEMENT: Lower body down, maintain plank, bend elbows to
90 degrees
RETURN: Drive through palms while squeezing chest, maintain plank
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4: PUSH WORKSHEET
1. What is the entry level exercise you would use for someone 2. What cue would you use to correct
new to TRX® Suspension Training®? this person’s form?
PUSH
PULL
ROTATE
A: Mid Calf
P: GFA
S: Active Plank
M:
3 4
LUNGE
R:
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30
PULL
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TRX® Y Fly
ADJUSTMENT: Mid length
POSITION: SF
START: Offset foot stance, arms pulled back overhead into a “Y”
position, tension on the TRX® Suspension Trainer®, palms forward
MOVEMENT: Lower body, keeping arms straight, return to start
position by slowly lowering arms
RETURN: Return to start position by driving knuckles back
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4: PULL WORKSHEET
1. What is the entry level exercise you would use for someone 2. What cue would you use to correct
new to TRX® Suspension Training®? this person’s form?
PUSH
PULL
3. Once your client has become
proficient at the TRX® Low Row,
what is the most logical next pull
exercise? (1 initial next progression —
4 most advanced pull movement)
ROTATE
4. When coaching the TRX Biceps Curl describe the N: TRX Biceps Curl
Adjustment, Position and Starting posture:
A: SQUAT
1 2
P:
S:
LUNGE
M: Lower your body down by straightening your
elbows, maintaining an active plank
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34
PULL
ROTATE
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4: RIP® DEMO
l1 Rip Steer NOTES
l
3 Rip Samurai Strike
End Position Hold
l
4 Rip Samurai Strike
(Slow Then Fast)
PULL
ROTATE
SQUAT
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4. What are the unique advantages of the Rip® Trainer for rotational movements?
PUSH
PULL
When performing the TRX® Power Pull describe the Adjustment, Position and Starting posture:
ROTATE
SQUAT
1 2
A:
P:
S:
M: In a circular motion, rotate free arm toward the ground while extending working arm, keep hips square LUNGE
R: Drive working elbow straight back while rotating free arm up toward anchor point
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40
PUSH
PULL
ROTATE
LUNGE
*This is a HINGE FM
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TRX Squat
ADJUSTMENT: Mid length
POSITION: SF
START: Stack elbows under shoulders, feet hip width apart
MOVEMENT: Lower hips down and back, weight in heels
RETURN: Drive through heels, squeeze glutes, lift chest
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3: APPLY
TRX® Squat
(Single Leg)
ADJUSTMENT: Mid length PUSH
POSITION: SF
START: Stack elbows under shoulders, center one leg to anchor
point, lift opposite leg to 90 degrees at the hip
MOVEMENT: Lower hips down and back, weight in the center of
your foot and knee over ankle
RETURN: Drive through heel of grounded leg, extend hips, eyes
forward
PULL
SQUAT
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4. Circle the most difficult progression of the TRX® Hamstring Curl seen here in the start position:
PUSH
PULL
ROTATE
1 2
5. When coaching the TRX Front Squat describe the Adjustment, Position and Starting posture:
A: SQUAT
P:
S:
M: Place weight on balls of feet, lower hips back to 90 degrees, knees are stationary
LUNGE
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46
PUSH
PULL
SQUAT
47
3: APPLY
TRX Lunge
(Bottom Up)
ADJUSTMENT: Mid calf
POSITION: SFA
START: Place one foot in the foot cradle, center with anchor point, position
shoulders over hips
MOVEMENT: Drive suspended knee back, lower hips until front knee is at
90 degrees and rear knee is on the ground, place on either side of front foot
and load weight into hands, make sure you keep a vertical or near vertical
shin on forward leg, lift rear knee 3 to 6 inches off ground by pushing
suspended foot back
RETURN: Drive through mid-foot and heel of front leg, feel as if you are
pushing the ground away from your hands as you return to full standing
position with knees together
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4: LUNGE WORKSHEET
1. What is the entry level exercise you would use for someone 2. What cue would you use to correct
new to TRX® Suspension Training®? this person’s form?
PUSH
PULL
3. Once your client has become
proficient at the TRX Step Back Lunge,
what is the most logical next lunge
exercise? (1 initial next progression —
4 most advanced lunge movement)
ROTATE
4. When coaching the TRX Crossing Balance Lunge describe the Movement and Return cue:
SQUAT
N: TRX Crossing Balance Lunge
A: Mid-length
P: SF
M:
LUNGE
1 2
R:
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Exercise History: Deconditioned overweight ex-athlete, played competitive sports in college. He has been
relatively inactive throughout his professional career, aside from winter skiing with family. He has never used the
TRX® Suspension Trainer™.
Physical Capability & Condition: 35 pounds overweight, very immobile, tight hamstrings, weak core and occasional
knee pain.
Goals/Motivation/Mindset: Highly motivated to get back in shape. He wants to lose weight, improve overall health,
and get on a regular routine. He likes the idea of working with the TRX Suspension Trainer and not bulking up.
Trainer Focus: Improve mobility, strengthen core and build upon the TRX Foundational Movements. Keep workout simple
yet effective. Advise on weight loss if qualified or refer out to nutritionist.
Workout Frequency Suggestions: Three TRX® Suspension Training® sessions per week with a total body workout inclusive
of all TRX Foundational Movements, incorporate supervised or on own cardiovascular training.
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44 TRX ® Suspension Training ® Course
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Exercise History: Runs four to five mornings a week with a high level running group at 5am rain or shine. She does longer
runs on weekends when she can. Fits in one TRX® class per week, works out on her own doing some core work and uses
light weights. She likes the TRX® Suspension Trainer™ but she finds group classes aren’t challenging enough.
Physical Capability & Condition: Struggling with chronic plantar fasciitis, tight hip flexors and overall body fatigue. Her
cardiovascular system is strong but needs strength and mobility work.
Goals/Motivation/Mindset: She is highly motivated, but is obsessed with running as it helps her relieve stress. She wants
to feel better on long runs and thinks adding strength and mobility into her regimen will help. Her biggest obstacle is time.
She also knows she needs some recovery days.
Trainer Focus: Encourage her to give up one of her runs during the week and focus that day on strength and mobility. Focus
on TRX Foundational Movements and mobility. Keep it interesting otherwise she will want to revert back to running. Educate
her on how important the core is for long runs. Advise her to seek medical help for plantar fasciitis.
Workout Frequency Suggestions: Omit the TRX class and train with trainer two times per week as this will be better use
of her time. A group setting is not appropriate due to personal time limitations. Suggest running three days during the week
and one long run on weekend. Work privately with trainer on the TRX Suspension Trainer two times per week.
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Exercise History: He doesn’t work out at all, has little time due to his job. He was never interested in sports; always more
academically focused.
Physical Capability & Condition: He has poor nutrition and eats on the run. Highly stressed. No muscle tone, bad
posture and lacks physical awareness.
Goals/Motivation/Mindset: Advised from his primary care to start working out and eating better; he is at risk for heart
disease. Understands the importance but not excited about working out.
Trainer Focus: Get him excited about feeling better and show how easy it is; don’t beat this guy up. Start slow and
steady with postural exercises and core strength.
Workout Frequency Suggestions: Two to three TRX® Suspension Training® sessions per week with a day of rest in
between. Start with 30 minute sessions and advise 20 minutes of cardiovascular training.
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46 TRX ® Suspension Training ® Course
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Use the TRX Suspension Trainer to establish TRX Foundational Movement standards?
Apply and coach movement standards across a broad library of TRX Suspension?
Change the conditions on the TRX Suspension Trainer to effectively work with all levels of fitness?
1 df 2 3
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