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TRX Training Fraser Quelch and Steve Katai demonstrate the TRX Step Side Lunge, an awesome move for strengthening the glutes, hamstrings, inner thighs and quadriceps.

Get ready to conquer the waves this summer with this TRX Stand Up Paddleboard (SUP) workout from the beaches of Santa Cruz, CA. Take our quick assessment quiz for a customized SUP-specific training plan to help you build stability and paddling strength. TAKE OUR TRAINING QUIZ In this video, Director of Rip Training Pete Holman pushes PaddleFit founder Brody Welte and professional SUP racer Willis Lindabury Brown through this sand-based Rip Trainer workout. PaddleFit is the No. 1 personal training company for SUP in the world, and Welte says that key fitness components for the sport include a strong core, balance and power. These functional Rip Training movements can help build the foundational muscles needed to make paddleboarders faster, stronger and more durable in the ocean.Get after Holman’s SUP workout with these three Rip Training moves. Perform each movement for 30 seconds with 30 seconds of rest between exercises. Repeat on the other side and perform the circuit three times. INSTRUCTIONS:Rip Paddleboard Row Stand facing the anchor point in a squat stance. Hold the bar with your back hand palm up and your forward hand palm down. Squat down and row the bar behind your leg. Return to the start position and repeat. Rip Hockey Slap Shot Stand sideways to the anchor point in a squat stance. Hold the bar with your back hand palm down and your forward hand palm up. Strike towards the ground by pulling the back hand towards the ribs and pushing the forward hand towards the ground. Pivot on the rear foot so you end up in a split squat stance. Return to the start position and repeat. Squat Row Stand facing the anchor point in a squat stance. Hold the bar with both palms down Squat down, rowing the bar towards your chest as you elevate. Repeat. For another TRX beach workout, check out the Surf Stronger TRX Suspension Training download.

Here TRX Director of Programing and Education Fraser Quelch shows you a few excellent variations to the TRX Squat for an intense lower body and core workout. A squat can be defined as any movement where one flexes through the hips, knees and ankle. While the squat appears to occur primarily in the sagittal plane of movement, the movement available at the spine, hips, knees and feet/ankle usually involves all three planes (sagittal, frontal and transverse) of movement. Want to find the perfect squat variations for your fitness level? Take our quick assessment quiz to get a personalized training plan that focuses on proper form and progression. The TRX can be used to tweak the squat movement pattern so that we can focus on all three planes of movement and promote more functional, proprioceptively enhanced joint and muscular function at the foot/ankle, knee, hip and spine, improving one's ability to move and function. Below are some squat variations using the TRX. TAKE OUR TRAINING QUIZ TRX Single Leg Squat to Crossing balance Lunge  This exercise combo below provides a challenging variation on the standard squat. Whether you use it as a warm up or part of your routine, this combo can inspire endless possibilities. TRX Overhead Back Extension to TRX Overhead Squat This video below takes two powerful movements, the TRX Overhead Back Extension and the TRX Overhead Squat, and combines them for one intense move that creates thoracic extension and improves postural strength.  This cool combo below, featuring the TRX Single Leg Squat and the TRX Crossing Balance Lunge, can be done slowly or powered through quickly, depending on your comfort level and focus. Pay special attention to form and function to maximize the benefit of combining these two great TRX exercises. The number of foot positions is endless when it comes to squatting. You can adopt a side by side or staggered stance for the sagittal plane variations, wide stance or feet close together for frontal plane variations and internally rotated or externally rotated feet for the transverse plane variations. While these are some of the more common ways of altering foot position during the squat, the ability to combine some of these positions means there are actually multiple ways to modify a squat. The same can be said for the arm/hand positions during a squat. Altering your arm or hand position during the exercise can allow us to focus the squat on a particular plane of movement and perhaps specific area of the body. Typically, overhead arm/hand positions are more likely to reduce hip/pelvis movement and focus the squat more on foot/ankle and knee structures. Arm/hand positions at waist to ground level will focus the squat more on the hip/pelvis structures. Designing Your Training Program When squatting with the TRX, look to incorporate the squat variations in your workout as either movement-based warm ups or specifically within a planned workout to focus on improving overall general squatting ability. These exercises are just a sample of the different ways you can use the TRX to improve your squatting ability.

To get the most out of your TRX Training you must master the basic movement before you earn your progression, add on intensity, and take an exercise to next level. Want to find the right progression path for your skill level? Take our quick assessment quiz to get a personalized training plan that builds from the fundamentals. In this video, TRX Director of Human Performance, Chris Frankel demonstrates this concept with the TRX Sprinter Start. TAKE OUR TRAINING QUIZ Start with a solid standing plank, lining up your knees, hips and shoulders brace your core and squeeze your glutes. This plank is the end range of motion for this exercise you will return to this plank at the end of every rep. Step back with one foot to get into the TRX Sprinter Start position and then bring this leg forward to meet the other foot and reset your plank. This is the standard, master it before you move on and nail that plank at the top on every rep. Once you have the basic movement down you can progress this exercise by driving the knee of the working leg up to pause for a brief single leg plank at the top, or progress further and let the working leg drive into a small hop at the end range of motion.The goal is to maintain control and master your level of progression with perfect form before you layer intensity on top of it. This is how the concept of earning your progression applies to the TRX Sprinter Start. Buy your TRX Suspension Trainer here.

This TRX exercise targets the muscular endurance and power of the quadriceps, hamstrings and gluteals, shown here with Fraser Quelch and TRX founder and CEO Randy Hetrick. It's also an excellent way to get your heart rate elevated in no time. Fraser Quelch is Director of Training and Development for TRX. He is also a featured fitness author and a competitive Ironman triathlete.

Here is a workout you can do, no matter the size of your living space. Recent college grad and TRX marketing intern Jamie Adam (and a friend) demonstrates a TRX workout designed specifically for tight quarters, so now you have no excuse to skip a workout. Do one set of each of the following exercises two to three times a week... or whenever you can find time during study breaks. Exercise Reps TRX Chest Press 10-15 reps TRX Triceps Press 10-15 reps TRX Biceps Curl 10-15 reps TRX High Row 10-15 reps TRX Single Leg Squat 10-15 reps (each leg) TRX Y Deltoid Fly 8-10 reps TRX W Deltoid Fly 8-10 reps TRX Lunge 10-15 reps (each leg) TRX Crunch 10-15 reps TRX Hip Press 10-15 reps NOTE: Enrollment in higher education institution optional. TRX Dorm Room Workout can be performed in any tight space, anywhere.

As storms lay blankets of powder on ski resorts across the northern hemisphere, say adios to autumn and get ready to hit the slopes. But before you drift into daydreams of wowing the folks on the lift with your supreme mogul technique or your jibbing skills in the terrain park, take a moment to think about what kind of season you want to have. Want to find the perfect pre-season training plan for your winter sports goals? Take our quick assessment quiz to get a customized workout program that'll get you slope-ready. Do you want to be in dynamite condition, ready for another charge down the hill? Do you want to make it through the season with your knees intact? Then you've come to the right place. Whether you snowboard or ski, rock at a green or double diamond level, training on the TRX can help you reach your best this season. The goals of your winter sports TRX training will be two-fold: TAKE OUR TRAINING QUIZ Train your body into the best condition possible for the specific demands of your sport.  Prevent injuries before they happen by preparing your body for the inevitable impacts that come with sliding on snow. Below is Part 1 of our two part TRX program for skiing and snowboarding that will have you shred-ready in 9-12 weeks. In weeks 1-3, focus on form and increasing mobility.  In weeks 4-6, add speed, increase tempo of exercises.  In weeks 7-9, emphasize power with explosive movements and increased resistance.  Start with 30 seconds per exercise/side each three-week cycle.  When 30 seconds per exercise becomes manageable, add 15 seconds.  Progress with15 more seconds per exercise as needed. Complete the following set of exercises as many times as you can in 20 minutes. Start with two days a week and build up to as many as four days per week over the course of nine weeks. TRX Ski Conditioning Workout - Part 1 Exercise #1: TRX Body Saw (with Crunch) (see above video) Exercise #2: TRX Pike Exercise #3: TRX Side Plank (with Taps) Exercise #4: TRX Overhead Back Extension Get out there, do Part 1 of the workout and let us know what you think in the Forums. And stay tuned for TRX Ski Conditioning - Part 2. 

This movement is the essence of functional, lower-body strength demanding strength, power, stability and balance. Want to find the right progression for your fitness level? Take our quick assessment quiz to get a personalized training plan. Shown here with Fraser Quelch and TRX founder and CEO Randy Hetrick. TAKE OUR TRAINING QUIZ Fraser Quelch is Director of Training and Development for TRX. He is also a featured fitness author and a competitive ironman triathlete.

The TRX Side Plank is an incredibly effective and demanding exercise that requires complete core coordination and tremendous strength from the quadratus lumborum and obliques. Want to find the right plank progression for your core strength? Take our quick assessment quiz to get a personalized training plan. You can regress the TRX Side Plank so that it can be used for de-conditioned clients. TAKE OUR TRAINING QUIZ Adding hip abduction to the standard TRX Side Plank is a very demanding action that builds hip stability and glute strength and endurance.   Fraser Quelch is Director of Training and Development for TRX. He is also a featured fitness author and a competitive Ironman triathlete.