• 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

•   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

• 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

•   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

• 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

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

• 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

• 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

• 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

• 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

• 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

• 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

• 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

• 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

• 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

• 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