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Niko Algieri's Top TRX Ninja Moves

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Niko Algieri's Top TRX Ninja Moves

TRX Suspension Training

Niko Algieri's Top TRX Ninja Moves


Advanced Hamstring Curl – LONG STRAP
  • Lay on your back facing the TRX anchor point
  • Heels in the foot cradles, hands by your side
  • Lift off the floor to activate a supine plank
  • Maintaining a solid plank from shoulders to knees pull your heels towards your glutes without break at the hips then return the legs extended
  • 10-15 reps for 3 sets / 45s in between
ADVANCED HAMMY CURL
 
Body Saw / Wheelbarrow – LONG STRAP
  •   TRX elbow plank – elbows at shoulder width and feet flexed in the foot cradles
  •   Lifting to plank with your tailbone tucked and shoulder blades spread
  •   Elbows begin over the shoulder sand with a huge inhale you slide backwards moving your shoulders anywhere between 2 to 10 inches away from your elbows
  •   On the breath out, return your shoulders directly above your elbows
BODY SAW
 
Jump Squats – SHORT TO MID STRAP
  • Hold your rubber handles with your elbows level with your ribcage
  • Feet just past shoulder width apart, toes slightly out turned
  • Breaking a ankles, knees and hips, sit to a squat hip crease just below the knees
  • Knees to spread outside the middle toe of each foot
  • Push powerfully out of squat and jump into the air.  Full extension in all leg joints
  • Land and perform the squat exactly the same way
  • 15 Reps for 3 sets with 30s rest
JUMP SQUATS
 
One Handed Swinging Knee Tuck – LONG STRAP
  •   Start in TRX Full Plank position, with palms down, arms straight, tailbone tucked and shoulder blades spread
  •   Begin swinging side to side from the shoulders
  •   Once momentum is gained, start to tuck both knee fast to the left elbow and re-extend immediately then swing to the right and repeat the tuck
  •   Once confident in the motion, as you swing to the left, you lift the LEFT arm off the floor pushing down hard with you right arm.
  •   Reconnect the hand to floor to swing to the opposite side and repeat.
  •   20 reps for 3 sets with 45s rest in between
one handed swinging knee uck
 
Single Leg Burpee
  • Facing away from your anchor point with your right foot in both foot cradles behind you
  • Take a small hop forward balancing on the left leg
  • Drop your hands to the floor just in front of your foot then immediately jump your left foot backwards and land it next to the right leg
  • Lower your chest to the floor fast, but with control
  • Reverse this movement by pushing powerfully away from the floor
  • Lift your hips and place the left exactly where it started
  • As push fully extend, jump off the floor and repeat the whole movement on landing
  • 10-15 reps on each leg with 60s rest
SINGLE LEG BURPEE
 

Swinging Knee Tuck – LONG STRAP

  •   Start in TRX Full Plank, so palms down, arms straight, tailbone tucked and shoulder blades spread
  •   Begin swinging side to side from the shoulders
  •   Once momentum is gained start to tuck both knee fast to the left elbow and re-extend immediately and swing to the right and repeat the tuck
  •   20 reps for 3 sets with 45s rest in between
SWINGING KNEE TUCK
 
TRX Bicep Curl – ANY LENGTH POSSIBLE (ideally mid-length)
  • Stand facing the anchor point holding the rubber handles
  • Walk your feet forwards to create the desired resistance
  • Come up on to your heels
  • Curl the hands to either side of eyes/temples shortening the biceps
  • Slowly return to extension
  • Tempo should be 2:2
  • 12 reps for 3 sets with 45s rest
TRX BICEP CURL
 
TRX Hip Drop - SHORT STRAP - Single hand mode
  • Take a left quarter turn away from the anchor point and the take one rubber handle in your left hand 
  • Place your right (inside hand) over the top of the left hand and place the handle on top of the centre of your head
  • Elbows flared
  • Breath in and lower lower your hips outwards lengthening your obliques and lats
  • Breath out and bring your hips back to neutral
  • 12 reps for 3 sets with 45s rest
  • Tempo should be 2:2
TRX HIP DROP
 
TRX Low Row - SHORT STRAP 
  • Facing the anchor point hold both handles, palms facing towards each other
  • Walk your feet forward to create resistance and come up on your heels
  • Maintaining your plank,Breath out and pull your chest through the through your hands 
  • Squeeze your shoulder blades together 
  • Slowly return start position, arms back to straight.
  • 12 reps for 3 sets with 45s rest
  • Tempo should be 2:2
TRX LOW ROW
 
TRX Lunge - LONG STRAP
  • Facing away from your anchor point with your right foot in both foot cradles behind you
  • Take a small hop forward balancing on left leg
  • Bring your right knee up as well as your left arms mimicking a running position
  • The lower your knee to the floor bending both knees at 90˚and raising your right arm and lowering your left
  • Drive through the left arm to stand up to return to the starting position
  • 15 reps for 3 sets each leg with 45s rest
  • Tempo should be 2:2
TRX LUNGE
 
TRX Pistol - SHORT STRAP 
  • Facing the anchor point hold both handles, palms facing towards each other
  • Elbows level with the ribcage, stepping you left foot centre balance
  • Lift your right leg off the floor and start to lower your glutes just behind your heel by breaking at the hip, knee and ankle simultaneously.
  • Then drive back up
  • Arms are to assist the movement 
  • Slowly return start position
  • 10 reps for 3 sets with 45s rest
  • Tempo should be 2:2
TRX PISTOL SQUATS
 
TRX Power Pull
  • Start with your feet wider than shoulder width apart, right hand holding one handle and the left hand pulled up the line of the TRX. Feet are flat
  • Body is rotated towards to the right
  • Keeping the knees and hips at neutral lower through your right arm by extending
  • As the right arm fully extends, rotate the upper body to pen to the left and extend the  left arm to reach
  • Power back through that movement mirroring the way down
  • 12 reps for 3 sets TRY NO REST
  • Fast Paced movement
  • Tempo should be 2:1
TRX POWER PULL
TRX Pushup Pike - LONG STRAP
  • Hands just past shoulder width apart, feet flexed in both foot cradles
  • Start in TRX Full Plank, so palms down, arms straight, tailbone tucked and shoulder blades spread
  • Lower into a pushup, nose to floor
  • As you push back up to full extension, lift your hips over the line of your shoulders into a pike.
  • Lower the pike to neutral and drop into the next pushup
  • Tempo should be 2:2
TRX PUHSUP PIKE
TRX SPRINTER START - LONG STRAP
  • Facing away from the anchor point place the straps under your armpits holding the handles
  • Walk your feet back so the body is in 45˚ plank
  • Go up onto tip toes
  • Step your right foot backwards bedding 90˚ at the left knee
  • Then drive through the left leg bringing your knee through sprinter style.
  • 20 reps per leg with 3 sets and no rest ideally until both legs completed
TRX SPRINTER START
 
TRX Tricep Extension - ANY LENGTH POSSIBLE (ideally mid-length)
  • Facing away from the anchor point hold both handles at forehead height, arms straight
  • Raise to tip toes and maintain a strong plan throughout
  • Keeping the hands at forehead height, break at the elbows until they lower just past the hands, lengthening the tricep
  • Drive back to full extension
  • Tempo should be 2:2
  • 12 reps for 3 sets with 45s rest
TRX TRCIEP EXTENSION
 
TRX Y-FLY - MID TO LONG STRAP
  • Facing the anchor point holding both hands, lean back (adjust feet forward for heavier and backwards for lighter)
  • Arms straight palms facing the floor
  • Come up onto heels
  • Maintaining a completely solid plank and straight arms, lift your body forward by pulling your arms upward and backwards to create Y shape 
  • Slowly lower with straight arms to return to start position
  • Tempo should be 2:2
  • 12 reps for 3 sets with 45s rest
TRX Y-FLY

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