Using a TRX Suspension trainer pull your body to an upright postion with your arms raised to 90 with your body both in the frontal and sagital plane

Adjust your angle on the TRX so the row is performed with much less difficulty then the external rotation. Keep elbows as close to 90 when doing the external rotation. Always stay in control and never jerk your way into

Place both feet in the TRX. Perform a pushup then bring both knees in as you come up from the floor to 90 degrees. Dont let your hips drop as your legs move back out. How many can you do in 60 seconds?

Hold the Rip Trainer in the middle of the grip and as you pull the loaded side back lift that leg and drive you opposite foot into the floor. Focus on not rotating your hips

Be sure to extend your outside arm when planting your outside foot.

With one leg in the TRX, touch opposite hand to planted foot and return to starting postion. Complete 3-4 sets of 12-15 reps.

Keep tension on the leg in the TRX and as you come out of your squat drive your knee of the leg in the TRX up towards chest.

Keep weight on foot on the floor and also engage inner thigh of leg in the TRX. Move down and up.

Perform a calf raise with one leg suspended in TRX.

Full workout video!

Perform a bicep curl using the TRX. Keep your elbows up really focusing on using your biceps to lift your bodyweight upwards. Complete 4 sets of 12 reps.

Perform a full pike while your feet or in the TRX. Be sure to keep a neutral spine. Do 15-20 reps for 3 sets.

With one leg in the TRX, perform a KettleBell swing with one arm. Be sure to keep a neutral spine. Do 12 reps with each leg, 3 sets.

With arms extended out in front of you, your body should be at a 45 degree angle. Explode upwards keeping your arms as straight as possible, into an upright position. Slowly lower yourself back to the starting position and repeat for 3 sets of 8.

Holding the TRX, sit back into a single leg squat. Then press hands downwards exploding your body upwards back to starting postion. Complete 3 sets of 12 with each leg.

Perform a single leg plank in a TRX with knee extension.

With one foot int he TRX, drop to the push-up position and jump back up, exploding your knee upwards into the pad. Repeat for 8 reps on each leg.

Standing upright, extend arms out to your sides with a slight bend in your elbows. Slowly lower yourself down until your arms are fully extended in front of you. Then, raise yourself back to the starting position by retracting your shoulder blades and extending your arms out to your sides. Perform 8-12 reps for 3 sets while maintaing control, specifically in the negative movement.

As you chop overhead, raise same side leg as you step out of the reverse lunge. Try and do 3 sets of 12 w/ 30 sec rest.

Perform bicep curls while using the TRX. Complete 4 sets of 12 at a 45 degree angle.

Starting at a 45degree angle with arms extended in front of you, keep your arms straight, muscle up by forcing your hands downward to the outside of your hips.

The lower you are to the ground the harder it is. Squeeze your shoulder blades as you row. Keep hips in line with shoulders and feet. Pause and hold after last rep.