List of core exercises:
Using exercises from The Complete Guide to Suspension Training 2E, I’ve put together some of my favorite TRX core exercises. Try out the entire workout or add some of your favorite exercises to your current workout routine.
TRX Walking Plank
PURPOSE
To develop shoulder and trunk stability.
ADJUSTMENT
Adjust the straps of the Suspension Trainer to mid-calf length.
STARTING POSITION
Lie face down with the forearms on the ground, facing away from the anchor point. Place the feet in the foot cradles (see figure a).
DESCRIPTION
Shift the body toward the left forearm and place the right palm on the ground, then extend the right arm (see figure b). Next, shift the body to the right, place the left hand on the ground and extend the left arm (i.e., the TRX push-up position) (see figure c). Return to the starting position by placing the right forearm down, followed by the left forearm.
TEACHING CUES
- Stay stiff as a board from the head to heels.
- Maintain a rhythmic cadence (e.g., 1 = left palm down, 2 = right palm down, 3 = left forearm down, 4 = right forearm down).
Figure A
Figure B
Figure C
TRX Crunch
PURPOSE
To develop muscular endurance and stability of the trunk.
ADJUSTMENT
Adjust the straps of the Suspension Trainer to mid-calf length.
STARTING POSITION
Face away from the anchor point and place the feet in the foot cradles. Place the hands on the ground shoulder-width apart.
DESCRIPTION
- Set the body in a straight line, or plank position, brace the trunk, and keep the arms straight (see figure a).
- Pull the shoulder blades down and together while pulling both knees toward the chest (see figure b).
- Return to the starting position and continue this movement for the desired number of repetitions.
TEACHING CUES
- Brace the core first, then drive the knees toward the chest.
- Control the movement. Perform at an even tempo (e.g., a count of 2 for the crunch and a count of 2 to return to the fully extended position).
Figure A
Figure B
Mountain Climbers
PURPOSE
To develop muscular endurance and stability of the trunk.
ADJUSTMENT
Adjust the straps of the Suspension Trainer to mid-calf length.
STARTING POSITION
Face away from the anchor point and place the feet in the foot cradles. Place the hands on the ground shoulder-width apart.
DESCRIPTION
- Set the body in a straight line, or plank position, brace the trunk, and keep the arms straight (see figure a).
- Simultaneously pull the shoulder blades down and together and bring the right knee up toward the chest (see figure b).
- While the right leg returns to the starting position, bring the left leg toward the chest in the same manner.
- Continue this movement, alternating between right and left sides as if pedaling a bike.
TEACHING CUES
- Brace the core first, then drive the knee toward the chest.
- Control the movement. Perform at an even tempo (e.g., a count of 2 for the crunch and a count of 2 to return to the fully extended position).
Figure A
Figure B
TRX Explosive Row to Pallof Press
PURPOSE
To develop trunk and shoulder stability and endurance.
ADJUSTMENT
Adjust the straps of the Suspension Trainer to mid-length.
STARTING POSITION
Face the anchor point and grasp the handles in both hands using a neutral grip (see figure a).
DESCRIPTION
Rapidly pull the torso toward the handles (see figure b), pivot the hips and feet, then quickly push the handles away from the body (see figure c). The foot farther from the anchor point should be the lead foot. Slowly return to the starting position and repeat, pivoting toward the opposite side.
TEACHING CUES
- A weighted vest can be added to increase the intensity of this exercise.
- Brace the trunk as if readying for a punch to the abdomen.
- Punch the hands away from the body.
Figure A
Figure B
Figure C
Credit: Adapted from Complete Guide to TRX Suspension Training 2E. Available for purchase at Human Kinetics - Canada