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

Posted by on Dec 21, 2012 in Exercise Lists, Exercises, Featured Article, Fitness Lists, Muscle It UP | 2 comments

7. TRX Knee Tucks

Emphasis: Core, Lower Abs, Hips

 

How To:
  1. Start in push up position with both feet in the TRX straps.
  2. While maintaining a flat back, slowly contract your lower abs and obliques, and draw your knees into your chest.
  3. Hold the contraction for 1 second and kick your legs back out into push up position.
  4. Repeat for 15 reps.1

 

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8. TRX Saw Pikes

Emphasis: Full Core

 

How To:
  1. Start in push up position with both feet in the TRX straps.
  2. Without bending your knees, drive the top of your feet into the straps and powerfully raise your butt into the air. You should form an upside down “V” at the top — this is called a “pike.”
  3. Lower slowly into push up position.
  4. Place your arms in front of your face and use your triceps/lats to slide your torso forward (without bending anything). Hold for 1 second and slide back to starting position — this is called a saw. Together, this forms a “saw pike”
  5. Repeat 10 reps.

 

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9. TRX “Y” Deltoid Raise

Emphasis: Rear/Posterior Deltoids

 

How To:
  1. Grab the TRX straps with both hands and drop down into a 45 degree angle.
  2. Using your rear deltoids to initiate the movement, powerfully raise your arms diagonally overhead and pull your torso forward to form a “Y” shape.
  3. Drop back down to starting position and repeat 15 reps.

 

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10. TRX Triceps Extensions

Emphasis: Triceps

 

How To:
    1. Grab both straps and lean forward with your arms extended.
    2. Slowly bend both elbows and allow your body to sink towards the floor. Lower until your elbows are bent slightly beyond 45 degrees.
    3. Powerfully flex your triceps and extend your arms back to start. Hold 1 second.
    4. Repeat 15 reps.

 

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References, Notes, Links
  1. Photo Credit — Bodybuilding.com [↩]
 

Bryan DiSanto

Owner & Editor-in-Chief at Lean It UP
Bryan DiSanto is the Owner & Editor-in-Chief of Lean It UP, ACE-CPT & CSN, NYU graduate, ex-fat kid, and all-around fitness/nutrition nutjob.

When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.

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