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10 Advanced TRX Exercises To Sculpt A Tight Core & Propel Muscle Growth

4. TRX Reaching Rows

Emphasis: Core, Back, Rear Deltoids, Obliques

 

How To:
  1. Grab a TRX strap with your right arm and drop back into a 45 degree angle. This is your starting position.
  2. Posture is key. Puff out your chest, tighten your core, and maintain a straight back throughout.
  3. Powerfully row upwards, torque through your obliques, and touch the top of the TRX strap with your left hand. As you’re rowing upwards on the right side of your body, your left side should simultaneously elevate and twist.
  4. Slowly return down to starting position, pause for 1 second, and repeat for 12 total reps.
  5. Switch arms and complete 12 more reps

 


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5. TRX Pendulum

Emphasis: Core, Obliques, Transverse Abdominis

 

How To:
  1. Start in push up position with both feet in the TRX straps.
  2. Keep your upper body stationary, contract your obliques, and slowly swing your hips and lower body laterally from side to side. Your obliques should drive the movement. Make an effort to dig your arms into the ground and transfer energy horizontally, without actually moving your upper body.
  3. Swing outwards as far as possible while maintaining a strong contraction throughout your core.
  4. Continue for 30 seconds.

 

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6. TRX Chest Flies

Emphasis: Chest

 

How To:
  1. Grab both straps with a neutral grip (palms facing each other) and extend into push up position.
  2. With a slight bend on your elbows, slowly drive your arms down and out while your chest drops toward the floor. Lower until your triceps are parallel with the floor, or when you feel a deep, controlled stretch. Make sure not to overextend, as it can cause potential injury to the shoulder/rotator cuff.
  3. Powerfully squeeze your chest and arms together into full push up position.
  4. Repeat for 12 reps.

 

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Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).
Bryan DiSanto

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