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Welcome to the second TRX partner workout.  In this video, TRX Professor Chris Frankel introduces us to the Ladder. Ladder training is an excellent tool for increasing overall training volume, which can be applied to pretty much any exercise and provides a great way of performing a much higher volume of work than would normally be possible training in a more traditional way.

In this series on partner drills, we looked at a great drill to challenge strength and conditioning and manage work to rest ratios of exercise. We'll also learn the Plus 1, one of the TRX Professor Chris Frankel's favorite drills. Here, your work to rest ratio stays 1:1, but your exercise volume goes up.

Fraser Quelch and Randy Hetrick demonstrate the TRX Overhead Back Extension, a great back extensor exercise that targets the erector spinae. Want to find the right TRX exercises for strengthening your back? Take our quick assessment quiz to get a personalized training plan. TAKE OUR TRAINING QUIZ

The TRX Suspension Trainer can be used to ignite your pursuit of size, power and functional strength. We developed this free training program to showcase how you can build muscle and develop total-body strength using the TRX Suspension Trainer as your primary tool.   When you train with the Suspension Trainer, every movement is a core movement and you develop real strength that will help you perform better in any activity, sport or other training that you do. It can be used in conjunction with your current training program to complement traditional movements like the bench press, deadlift, squat and other lifting you’re currently doing with barbells, kettlebells, dumbbells or other strength implements. Perfect for anyone who wants to keep their training consistent on the go, the TRX Suspension Trainer weighs less than two pounds and can be set up indoors or outdoors anywhere you can find a sturdy overhead anchor point in a matter of seconds. Get the all three workout videos and our PDF guide when you create a FREE MyLocker Account, here.  

  Trevor "Coach TA” Anderson, TRX Master Instructor and Golf Performance expert takes taking over this week's edition of  TRX “Moves of the Week” ! With the 120 th US Open Championship at the amazing Winged Foot Golf Club upon us, he's taking this opportunity to share three of his favorite golf performance moves on the TRX Suspension Trainer to help with mobility for golf.   These three simple, but effective moves can be done by anyone, anywhere , with just a few of our TRX tools. For a consistent, safe, and powerful golf swing, we must consider establishing and reinforcing the three base aspects of the swing: stability, mobility, and coordination. All three are important, but our focus here is the mobility aspect of the swing.   EXERCISE #1 - TRX Advanced Golf Rotation Start with the straps of the Suspension Trainers at mid - length and stand facing the anchor point. G rab   the handles with your right hand with your palm up, and your left hand with palm down (for right-handed  players). Pull the straps tight, and maintain tension on the straps throughout the entire movement. R otate your torso to the right while keeping your left arm straight,  allowi ng your right arm to bend. B ring your straight left arm up to join the right at the top to complete the backswing. S tart the downswing by shifting your lower body to the left, and allow your upper body to follow to complete the swing (remember to mai ntain tension on the straps!). Perform 3 sets of 10 repetitions (just on your swing side).   EXERCISE #2 - TRX Kettlebell Rotational Press Start in a great golf posture, with a light TRX Kettlebell in your right hand. Begin the movement by rotating your tors o and hips, then pull the kettlebell straight up your body line, reaching it directly overhead (bell side up), and look up at the kettlebell at the top. Bring the kettlebell straight back down your body line to the original golf posture. Perform 3 sets of 10 repetitions on each side.   EXERCISE #3 - TRX RIP TRAINER Golf Sequence Start by standing in a good golf posture sideways to the anchor point, with the anchor point on your right. Hold the TRX RIP TRAINER with straight arms just below your waistline, grabbing it in the “mid-zones”, with your right palm facing up, and left palm facing down. Rotate to the right to get to the top of the backswing, allowing your right arm to bend, and your left arm to work under and across the body. While maintaining tension on the RIP Trainer Resistance Cord, start the downswing by shifting your lower body to the left, and allow your upper body to follow, finishing with both arms extended straight down the “target line” (away from the anchor point). Be sure to maintain a proper spine angle, and finish in balance. Perform 3 sets of 10 on both sides.    Thank you for tuning in to another episode of Moves of the Week. For more exercises like this, be sure to check out our workouts on TRX Live + on Demand here!    Trevor Anderson, CSCS is a TRX Master Instructor, and the Owner and Founder of the Better Every Day® Performance Institute in Orlando, Florida, where he coaches and educates athletes to achieve excellence at every level. “Coach T.A.” has worked with Under Armour since 2009 as a member of the UA Training Team, Brand Ambassador, Director of On-Field Performance for “UA All-America Football”, Director of Golf Performance. Coach T.A. is a former professional athlete that has been blessed with the opportunity to train, work with, and learn from NFL, NBA, and MLB Hall of Famers, Super Bowl Champions, Heisman Trophy winners, NBA All-Stars, MLB All-Stars, and Gold Glovers, World #1 Golfers, World Long Drive Champions, Tennis Grand Slam Winners, Olympic Sprinters, and Gold Medalists, and many of the best athletes in the world. He mentors the youth educates teachers and trainers, and presents at major conferences worldwide with TRX, amongst other companies. He has been named one of the Top 50 Golf Fitness Instructors in America multiple times by Golf Digest, has been featured frequently on the Golf Channel, and has had monthly featured fitness and performance articles in Golf Week Magazine. Coach T.A. has also created GOLFleticism®, a comprehensive training and education program designed to help improve the performance of golfers, instructors, and trainers alike.  

  Playing is powerful and finding the FUN in fitness is a very important component. It brings out joy, a smile, it leaves us wanting more, and makes us more successful. Making exercise fun helps reveal the celebration of what your body can do. TRX Master Instructor, Britny Fowler, finds joy in exploring and building creative variations on top of basic TRX exercises using a TRX Suspension Trainer.  TRX Pull-up Adjust your straps to over-shortened. Start in a seated position underneath the anchor point with your spine vertical, arms straight, palms facing each other, knees bent, and feet flat on the ground. Pull your shoulders down your back and keep a vertical spine. Pull up using as little or as much assistance with your feet as needed. Control the descent back to start position. For a bit of fun, add a hip press after completing a pull-up. For the hip press, your arms stay straight while holding onto the handles. Drive your feet into the ground, then squeeze your glutes to drive up in a bridge position. Lower your hips back down. For one more level of fun, add an extension of your knees from the hip press position to end in the supine (facing up) plank position. From the supine plank, pull your body back to stack your knees over your ankles in the bridge shape. Control and lower your hips back down to the ground.  TRX Step Back Lunge  Begin with your straps at mid-length and stand facing the anchor point. Bring your elbows by your sides and stand tall, like a pencil. Take a large step back and bend your back knee towards the ground. Keep your chest lifted. Then, push back through your standing heel to drive up to start position. Alternate sides. Here is the fun part: add some athletic footwork between each lunge. Your feet can scissor-switch two times in the middle before dropping down into the lunge. To activate one more level of fun, add locomotion with this movement in an arch around the anchor point.  TRX Cross Back Lunge Start with your straps at mid-length and stand facing the anchor point. Keep your elbows by your sides and your chest proud. Extend one leg behind you diagonally, like a curtsy. Drop your back knee towards the ground. Then drive back up. Alternate sides. Want to step it up a notch? Change the cross back lunge to a forward cross step lunge. Same in the same start position, but step forward diagonally and reach your arms diagonally across your front leg. Press back up to the starting position. For those who find joy in a challenge, add a lift of your back foot once your body is in the forward crossover lunge position. Return to start.  Fun feeds the soul—so try to create room for fun in your workouts. Thanks for checking out this episode of TRX Moves of the Week! For more moves like these, check out our TRX Live + On Demand workouts and be sure to tune in next week for more TRX Moves.   Britny Fowler is an experienced fitness coach and presenter, providing training and education for several education companies including TRX, Your Trainer, Trigger Point, Hyperwear, and Lifetime Fitness. She teaches group strength, cardio, cycle, and pilates classes. Britny has appeared in the A&E series Heavy as a trainer to clients facing life-threatening health consequences as a result of their obesity. One of her accomplishments has been qualifying for the Boston marathon. She holds a Bachelor’s degree in Sports Management from Texas A&M, and has presented at IDEA East, IDEA West, Empower Chicago, and Dallas Mania. Certifications: NASM-CPT; NASM-CES; Peak Pilates Comprehensive; TRX Senior Course Instructor; TriggerPoint Master Trainer; HyperWear Master Trainer. Britny enjoys working with others helping them move, learn, grow, and flourish.   

  Balance is an important element of fitness to increase body awareness, coordination, and joint stability, and it helps to decrease the risk of injury. When you begin practicing your balance, it's much more than just finding your center of gravity on one limb, but it is also a mindset. In the two exercises above, the TRX Standing Leg Raise (with extension) and TRX Tree leverage the TRX Suspension Trainer to ignite your core and allow your stabilizing muscles to get the call to action.  The Suspension Trainer helps integrate your entire body to work together as one unit to enhance balance.  Your goal is to use the straps as much as you can! Eleanor Roosevelt left us with wise words: “Do one thing every day that scares you.” It is likely when trying new balancing poses, you may wobble, lose your balance, and even fall out of the movement.  At first, it can be frustrating.  I am here to invite you to try again…and again. Soon, you will start to discover it is less about ‘getting the movement’ and more about your willingness to practice.  This is how we practice a positive mindset.  Each TRX movement has progressions that amplify the balance challenge.  For the TRX Tree, bring the straps around your wrists then reach your arms up overhead to make a big 'Y' shape. Then, start to play with your balance and get out of your comfort zone. Bring one foot onto the opposite shin. With practice, you may find that balancing while pressing your foot onto your shin becomes easier. What was once challenging has become the new comfort zone.  So you continue to explore and move out of your comfort zone bringing that foot higher, up to the thigh, creating a brand new possibility. Growth.  Do you see the pattern? It has less to do with ‘getting the movement’ and more to do with your willingness to try again.  Replace negative self-talk with positive affirmation.  Remind yourself that you are capable.  With patience and practice, you create endless possibilities.    Who knew working on your balance could be so rewarding?  Remember, it’s a journey, not a destination. For more moves like these make sure to check out our workouts on TRX Live + On Demand.  Krystal Say, EP-C, is a master trainer for TRX and owner of SWEAT Power Yoga in Massachusetts.  Her advocacy for total wellness, passion for teaching, and wanderlust has inspired her 15+ years of experience in the fitness and wellness industry and as an international educator.  Known for her cuing techniques, Krystal is all things TRX and Yoga.  She has helped develop and launch the TRX Yoga program in 4 different countries, igniting this brand new way to move throughout different communities.  She believes that TRX creates the ultimate opportunity for people to move well and enhance their daily lives.  Get ready to step out of your comfort zone and spark the change to lead you to the version of the life you want to live.   

  In this installment of TRX Moves of the Week, Louis Lopez hits a sequence of moves that will challenge your core, chest, shoulders, and legs! These three exercises will include a modified TRX forearm plank, a modified TRX Fly, and a Lunge with Slam Ball variations.  The first exercise will focus on your core (all those muscles from mid-thigh to collarbone). Here's how to get started with a modified TRX forearm plank. Start with your straps fully lengthened and stand facing away from your anchor point. With your forearms in the foot cradles, slowly step back so that you are at a slight angle and allow your forearms to rest on the foot cradles with your elbows set at a 90-degree angle. Begin the exercise by holding the position for 30 seconds and maintain active glutes, quads, and core.  You can make this more challenging by beginning to straighten out your arms into what we call a modified rollout. If you are performing the modified rollout, return to the start position by bringing your arms back to a 90-degree position, then reset your active plank before straightening your arms out again. It is recommended to perform this exercise for 30 seconds, 2-3 sets total. The second exercise is the modified TRX Fly, which focuses specifically on your chest and shoulders.  Start with your straps fully lengthened and stand facing away from your anchor point. With your forearms in the foot cradles, slowly step your feet back so that you are at a slight angle, allowing your forearms to rest on the foot cradles with your elbows set at a 90-degree angle. Begin the exercise by starting with your palms facing each other, then slowly begin to abduct, or open up, your arms (while maintaining your elbows at 90 degrees) until your arms are in line with your shoulders and your palms are front-facing. Make sure to maintain your active plank during the movement.  Return to the start position by abducting, or closing, your arms back while continuing to maintain the 90-degree angle in the elbows. It is recommended to perform this exercise for 30 seconds, 2-3 sets total. The final exercise is the Lunge with Slam Ball variations, which will specifically focus on balance and stability. Grab your slam ball and begin by holding it in your right arm. Split your legs into a lunge position, while keeping your front foot flat and your back heel off the ground, and make sure the slam ball is rested between your right chest and right shoulder. Begin the exercise by slowly bending your back knee to 90 degrees, which will naturally allow the front knee to bend to 90 degrees as well. Make sure to brace your core during the movement to help increase stability.  Return to the start position by straightening out both legs and maintaining the slam ball rested between the chest and shoulder. As a progression, you can also keep the slam ball in your hand, but keep it just above your shoulder, or make it even more challenging by lifting the ball up completely over your head as you bend your knees. It is recommended to perform this exercise between 10 - 12 repetitions each side, 2-3 sets total.  We hope you enjoyed these simple TRX moves for anybody! If you want to see more exercises like these and full workouts, check our trxtraining.com/live for TRX Live + On Demand workouts, and as always be sure to tune in next week for another episode of TRX Moves of the Week.   Louis Lopez is known to have a strong voice and motivating wordplay, with his specialties ranging from HIIT style workouts to Boot Camp classes. He believes that proper program design, a motivating personality, and a great playlist can help anyone push themselves to be their best.  

  The TRX Muscle-Up Prep is a fun, yet challenging, exercise that mimics a similar bodyweight pull/push combo of a true muscle-up on a bar. Want to master this advanced move? Take our quick assessment quiz to get a personalized progression plan that builds the strength you need. For this series, we break down the TRX Muscle-Up Prep into three parts: the TRX-Muscle Up Prep Pull, TRX Tricep Kickback, and the full TRX Muscle-Up Prep. TAKE OUR TRAINING QUIZ For all three movements, your TRX Suspension Trainer straps will be at mid-length and you will face your anchor point, starting while seated on the ground. Begin with one knee bent, that same foot grounded, and significantly far back from your anchor point.   TRX Muscle-Up Prep Pull Press into the floor with your foot while simultaneously pulling on the handles, all while engaging your shoulder blades. Bring your chest to your hands, then return. TRX Triceps Kick Back From the end range of the Muscle-Up Prep Pull, flip your palms down, then extend your elbows. Ensure your shoulders stay down and back (no dumping forward!) TRX Muscle-Up Prep Now, combine the two moves! Begin on the ground, then press through your grounded foot. Pull your chest towards your hands, then flip your hands over and extend your elbows to “stick the landing” when you stand up. Slowly lower down and repeat. For an added challenge, straighten out your bent leg. Keep your core braced...and have fun! Thanks for checking out this week’s TRX Move of the Week! Tune in to next week's episode for Part 2 of the series. Shana is a TRX and American Council of Exercise master instructor, a content contributor for Under Armour, and a six-time world champion lumberjack athlete. She holds a degree in Kinesiology- Exercise Science from the University of Wisconsin, Madison and is a certified personal trainer through ACE, NASM, and NFPT. An energetic and personable speaker, she is also the National Spokesperson for the Huntington’s Disease Society of America.