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Gaylen Kapperman, Professor Emeritus

Northern Illinois University

Amie Anderson, Graduate assistant
Northern Illinois University

Matthew Flynn, Graduate Assistant
Northern Illinois University

BASIC INFORMATION

The TRX GO is a strength training tool that is designed to be used by anybody, anytime, and anywhere. This guide provides the information you need to get started using the device. Before you begin, please read the following safety guidelines and the instructions on how to properly set up and anchor your TRX GO.

Included in your training kit are the following items:

  1. TRX GO Suspension Trainer straps: Two straps with foot cradles connected by a circular fabric locking loop and a fabric equalizer loop with a carabiner clip above it
  2. TRX Door Anchor: Additional piece consisting of strap and rectangular anchor covered in fabric (hereafter referred to as “pillow”)
  3. TRX Suspension Anchor: Additional strap approximately two feet in length with a carabiner clip on one end and gaps in fabric creating loops along the entire strap
  4. Access to My Locker: Removable card on upper flap of box which contains your unique code and directions to access the TRX My Locker website
  5. Mesh carry bag: Draw string bag that allows you to fold up and take your TRX straps anywhere

SAFETY GUIDELINES

Follow these guidelines to maximize your safety and the life of your TRX. Improper storage or use can cause the TRX to wear prematurely or break, which could lead to injury. The user assumes the risk of injury and all liability resulting from the use of this product. Maximum weight is 350 pounds.

  1. Consult your physician before beginning this or any exercise program.
  2. Inspect your TRX before each use. Do not use a TRX with worn or damaged components. Replace worn or damaged components immediately.
  3. Use a strong, secure anchor point that can support your body weight and securely attach the TRX to it. Weight-test it by pulling hard on the TRX.
  4. Do not attach the TRX to an anchor point with sharp edge. Rubbing against a sharp edge will weaken or cut nylon.
  5. Make sure you are using the correct anchor depending on whether you are using a door or another anchor point
  6. Make sure the floor on which you plan to exercise is not slippery.
  7. Protect the TRX from the elements when not in use. Prolonged exposure to sunlight, damp, and extremes of heat and cold can weaken nylon and metal components.
  8. Do not pull on the handles of the TRX in a pulley-like, sawing motion. This will cause excessive wear on the equalizer loop. If it begins to wear, replace your TRX immediately.

SETTING UP YOUR TRX GO ON A DOOR

  1. Connect TRX Door Anchor to TRX Suspension Trainer Straps via the carabiner.
  2. Place or throw the pillow of the TRX Door Anchor over the door and slide pillow into corner as close to the hinge side as possible for a secure anchor point.
  3. Make sure the rectangle is on the outside of the door as opposed to the same side that you are on and shut door tightly.
  4. Grasp the handles and pull to ensure the door can support your bodyweight.

SETTING UP YOUR TRX GO ON OTHER ANCHOR POINTS

  1. Find an overhead anchor point that is approximately 7-9 feet above the floor that can support your bodyweight, such as a tree, post, or other high, sturdy objects.
  2. Connect the loop at the end of the TRX Suspension Anchor to the TRX Suspension Trainer Straps via the carabiner.
  3. Wrap the TRX Suspension Anchor around the anchor point as many times as necessary until bottom of the suspension anchor hangs about 6 feet above the floor.
  4. Fasten the carabineer of the TRX Suspension Anchor into one of its loops. Pull on anchor to set in place.

ADJUSTING STRAP LENGTH

You will find that different TRX exercises require different strap lengths. The length descriptions are as follows:

  1. Fully lengthened: Straps lengthened as much as possible, approximately 3 inches from the floor
  2. Mid-length: Straps lengthened to tactile halfway mark
  3. Mid-calf length: Straps lengthened so that when hanging straight down, the foot cradles hang at your midcalf when you are standing next to the device, approximately 8 inches from the floor.
  4. Fully shortened: Straps shortened as much as possible

TRX straps can be lengthened and shortened using the following methods. Make sure the TRX straps are not twisted before adjusting.

To shorten:

  1. Hold one strap of the TRX.
  2. Locate the metal buckle on that strap and pull it back with your thumb.
  3. With your other hand, locate the fabric adjustment tab a few inches above the buckle.
  4. Simultaneously press the buckle and push the adjustment tab up along the strap towards the anchor point.
  5. Repeat with other strap.

To lengthen:

  1. Hold one strap of the TRX in each hand.
  2. Simultaneously press down on both buckles with thumbs.
  3. Pull downward, away from the anchor point

RECOMMENDED STRAP LENGTHS

Each exercise provides a recommended strap length, but the general guidelines of strap lengths for certain types of exercises are as follows:

  1. Standing exercises: Mid-length
  2. Row exercises: Fully shortened
  3. Pressing exercises: Fully lengthened
  4. Floor exercises: Mid-calf length

SINGLE HANDLE MODE

Some TRX exercises require the use of one handle. The following instructions explain how to connect the two handles so they can be safely used together.

  1. With one handle in each hand, hold one hand above the other.
  2. Pass the lower handle through the triangle-shaped opening of the higher handle (where the grip is the bottom of the triangle) and switch hands.
  3. Repeat by passing the current lower handle through the triangle-shaped opening of the current higher handle and switch hands.
  4. Pull the now higher handle towards you to lock.

HOW TO PLACE FEET IN FOOT CRADLES FOR floor EXERCISES

Heels in foot cradles for face-up exercises:

  1. Lengthen TRX so that bottom of the foot cradles is about 8 inches from the floor.
  2. Sit facing the TRX and hold each foot cradle between your thumb and index finger.
  3. While still holding the foot cradles, roll on your back with your knees tucked in and simultaneously put both heels into foot cradles.
  4. Press down with heels and extend legs.

Toes in foot cradles for face-down exercises:

  1. Lengthen TRX so that bottom of the foot cradles is about 8 inches from the floor.
  2. Sit facing the TRX and hold each foot cradle between your thumb and index finger.
  3. Place right foot toes-first into left foot cradle.
  4. Cross left foot over right and place toes-first into right foot cradle.
  5. Roll body over to the right into a plank position, allowing feet to rotate inside foot cradles.

PROGRAM INSTRUCTIONS

For each exercise, perform two 30-second sets. (For single-sided exercises, perform 30 seconds on each side.) Rest 30 seconds after each set.

Listed below are individual exercises that can be done in isolation or one after another for a complete workout. For more information about exercises visit TRX workout sequences (www.trxtraining.com).

TRX EXERCISES

TRX Resisted Torso Rotation

Target area: abs, obliques

Strap length: Mid-length

  1. Turn your body so your side is facing the anchor
  2. Grasp one of the handles, leaving the other one hanging
  3. Step away from the anchor until the strap is taut
  4. Hold the handle with two hands at the sternum
  5. Split your stance so your foot closest to the anchor is in front and the other foot is in the rear
  6. Keeping the spine and hips straight, rotate your shoulders and suspend so your top half is facing the anchor
  7. Rotate back up to the starting position
  8. Repeat on other side

TRX Crunch

Target area: abs, obliques, shoulders

Strap length: Fully lengthened

  1. Sit on the floor facing the anchor and put your toes in the opposite foot cradles
  2. Flip over so you are on your hands and knees, keeping your feet in the straps
  3. Lift your knees from the floor so you are in a push-up position
  4. Keep your arms straight and back flat, and bring your knees into your chest
  5. Push back out to the starting position

TRX Side Plank

Target area: obliques

Strap length: Mid-calf length

  1. Sit on the floor facing the anchor
  2. Hold the handles and put your feet all the way through the foot cradles
  3. Turn your body to the right and stack your left foot on top of your right foot
  4. Press the heel of the top foot into the toes of the bottom foot, keeping both feet parallel to the floor and with toes pulled back towards shins
  5. Stack your bottom elbow directly under your shoulder, with hand and forearm on floor
  6. Keeping your midline straight, lift up your hips
  7. Hold for 30 seconds, making sure your ears, shoulders, and hips are in alignment so that your body is not rotated facing the floor
  8. Gently lower your hip down to floor to rest
  9. Repeat on the other side

TRX Pike

Target area: chest, shoulders, arms, abs

Strap length: Mid-calf length

  1. Sit on the floor facing the anchor and put your toes in the opposite foot cradles
  2. Flip over so you are on your hands and knees, keeping your feet in the straps
  3. Lift your knees from the floor so you are in a push-up position
  4. Drive your hips up over your head and shoulders, extending your legs and pulling your toes towards your shins
  5. Return slowly to push-up position

TRX Mountain Climber

Target area: abs, glutes, quads, hamstrings, shoulders, chest, upper back

Strap length: Mid-calf length

  1. Sit on the floor facing the anchor and put your toes in the opposite foot cradles
  2. Flip over so you are on your hands and knees, keeping your feet in the straps
  3. Lift your knees from the floor so you are in a push-up position
  4. Keeping your shoulders over wrist and with a flat back, bring one knee to the center of the chest while keeping the other leg straight
  5. Alternate back and forth

TRX Leg Lowering

Target area: lower abs

Strap length: Mid-calf length

  1. Sit down on the floor with your back to the anchor
  2. Hold the handles in your hands and move forward until the straps are taut
  3. Lie with your back on the floor
  4. Hold your knees up at 90 degrees with your head and shoulders raised
  5. Leading with your heel and pressing down on the handles, push one leg out into a straight line then bring back to 90 degrees
  6. Repeat on other side

TRX Hip Press

Target: hamstrings, glutes, back extensors

Strap length: Mid-calf length

  1. Lie on your back with your feet facing the anchor
  2. Put your heels in the foot cradles (May also use toes if it is more comfortable)
  3. Make sure you have a 90-degree bend at the hip and knee
  4. Keeping feet flexed, push into foot cradles and drive hips into air, creating a straight line from the knees to hips to shoulders
  5. Return to starting position

TRX Squat

Target: abs, quads, glutes, hamstrings

Strap length: Mid-length

  1. Facing the anchor point, grasp the handles and move back until you feel tension
  2. Stand with your feet hip-width apart with your elbows under your shoulders touching your sides
  3. Move hips back and down until your knees and hips make a 90-degree angle, keeping your feet flat on the floor and keeping your forearms and biceps at 90-degree angles
  4. Push back up through your heels to the starting position

TRX Hamstring Curls

Target: thighs, glutes, hips

Strap length: Mid-calf length

  1. Lie on your back facing the anchor point and place your heels in the foot cradles
  2. Stretch your arms outward and position them on the floor
  3. Move your heels toward your body until your knees are positioned over your hips, keeping your hips elevated above the floor and your back flat on the floor
  4. Return your legs to a straight position while maintaining contraction of your abdominal muscles

TRX Suspended Plank

Target: abs, obliques, shoulders

Strap length: Mid-calf length

  1. Sit on the floor facing the anchor and insert your toes into the opposite foot cradles
  2. Turn-over on your hands and knees, keeping your feet in the straps
  3. Lower forearms to the floor and hold this position, keeping your shoulders over your elbows and maintaining a straight back
  4. Return to starting position

TRX Low Row

Target: back, abs, shoulders, biceps

Strap length: Fully shortened

  1. Face the anchor point and grasp the handles
  2. Lean back until your body weight is supported by your heels and your arms are extended straight in front of you
  3. Bend your elbows and pull your body up until your torso meets your hands, keeping your shoulder blades squeezed together
  4. Return to starting position 

TRX Crunch and Curl

Target: biceps, abs

Strap length: Fully shortened

  1. Grasp handles with an underhand grip
  2. Sit facing the anchor
  3. Lie down with your knees bent and feet flat on the floor and your arms extended upward in front of you
  4. Lift your shoulders and upper back off the floor while simultaneously bending your elbows and curling your hands towards your shoulders 
  5. Return to starting position

TRX Tricep Press

Target: triceps

Strap length: Fully lengthened

  1. Hold handles and face away from the anchor point 
  2. Extend arms in front of shoulders and walk forward until you feel tension on the strap
  3. Once in place, bend elbows, lean forward, and bring thumbs to temples 
  4. Straighten arms to return to starting position

TRX Chest Press 

Target: arms, chest

Strap length: Fully lengthened

  1. Hold handles and face away from the anchor point 
  2. Move your feet backwards towards the anchor point until you are at an angle at which you are comfortable
  3. Lower your body by bending your elbows to 90 degrees 
  4. Press into handles and extend elbows to return to start position 

TRX Step Forward Lunge with T-Fly

Target: chest, upper back, quads, hamstrings, glutes

Strap length: Mid-length

  1. Hold handles and face away from the anchor point
  2. Extend your arms at shoulder level with palms down 
  3. Step forward until you feel tension in the strap
  4. Take a long step forward with one leg and open your arms to a “T” position
  5. Lower front knee to a 90-degree angle
  6. Move back up by pushing through front heel and pressing into the handles, returning to starting position
  7. Repeat on other side

TRX Gliding Plank

Target: shoulders, triceps, glutes, abs

Strap length: Fully lengthened

  1. Kneel facing away from the anchor
  2. Place feet in straps directly under the anchor point, positioning forearms on the floor directly under your shoulders
  3. Lift one knee at a time coming to a plank position, keeping your shoulders and hips parallel to the floor so your back is straight
  4. Inhale and glide forward until your head is just beyond your hands
  5. Return to starting position by exhaling and gliding backward until your head is positioned behind your hands

TRX Overhead Squat

Target: abs, hamstrings, shoulders

Strap length: Mid-length

  1. Stand facing the anchor point 
  2. Grasp the foot cradles with your hands and extend your arms overhead
  3. Lower your hips toward the floor while moving your hands back and keeping your arms extended
  4. Move back up using your heels to starting position

TRX Roll Out

Target: abs, obliques, lats

Strap length: Fully lengthened

  1. Hold the handles and stand facing away from the anchor point with feet shoulder-width apart
  2. Extend arms forward and lean forward
  3. Slowly raise arms overhead, keeping body straight as it moves forward, not bending arms
  4. Return to start position

TRX Power Pull

Target: upper back, abs, shoulders, obliques

Strap length: Mid-length

  1. Grasping one handle, stand facing the suspension trainer and move as far back as you can until you feel tension
  2. Hold the handle next to your chest
  3. Rotate your free arm towards the floor and extend the arm that is holding the handle, keeping hips square to the anchor
  4. Return to starting position by pulling yourself up with the arm that is holding the handle while rotating your free arm back toward the TRX until that hand meets the other
  5. Repeat on other side

TRX Deltoid T-Fly

Target: back, shoulders

Strap length: Mid-length

  1. Face TRX and grasp handles
  2. Step backwards until you feel tension
  3. Place your feet with one slightly in front of the other
  4. Move body forward by pulling arms back to a straight position
  5. Return to start position
  6. Repeat on other side

References

TRX Go “Get Started” packet (in box)

TRX Go Set-up video (www.trxtraining.com/train/set-up-and-use-for-the-trx-suspension-trainer)