For over a decade the TRX suspension trainer has been a go-to home and travel device for myself and clients, allowing for dozens of full body exercises, convenient storage, and easy setup, with several anchor options within a variety of spaces and environments. It’s scalable across all abilities, with fun and challenging progressions manipulating the strap lengths, and orientation to the ground.

How to Use TRX for Progressive Overload and Adaptation

Using your own bodyweight, progressive overload, and training adaptation can be achieved, to reach your goals, by manipulating leverage with the length of the straps and your body, angle of inclination and your orientation to the floor and gravity, as well as volume (sets and reps), base of support (footprint and handprint) and complexity (movement combinations).

Warm Up Patterns

Choose warm up drills that pattern the main movement of your workout, focusing on mobilizing restricted ranges of motion, and activating dormant muscles. Here’s three patterns to to prepare your hip and shoulders for load.

Single Leg Lower Body Training

The majority of human movement and sport occurs on one leg. Single leg training can add specificity to your routine.

Upper Body Pulling Progressions

Your lats are the largest muscle in your upper body, providing pulling power, metabolic demand for fat loss, as well as postural and lower back stability.

Upper Body Pushing Progressions

Horizontal pushing patterns are often more friendly on the shoulder joint, and are a great compound movement to develop the chest, shoulders and triceps simultaneously.

Core Stability Progressions

Many core stability exercises come with the added benefit of mobilizing the hips and shoulders.

Shoulder Stability Progressions

The shoulder is the most mobile joint in the body, relying on the balance, alignment, and stability of the muscles that attach to it.

Arms

Save single joint, single muscle exercises for the latter half of your workout.