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Tags: sport
Year: 2011
Text
MAKE YOUR
BODY YOUR
MACHINE.
-40 -35 -30
О
A message from our CEO
AS NAVY SEALS, my teammates and I worked hard
to achieve the highest state of operational readiness
across a broad range of capabilities. Maintaining peak
physical condition wasn't justimportant itwas mission
critical. Our job often took all the strength we could
muster— and sometimes even more. This challenge
hasn't lessened forthose of you serving today. In fact
itis greaterthan ever.
THE TRX TACTICAL SUSPENSION TRAINER IS
AN IDEAL TRAINING TOOL FOR EVERY SERVICE
MEMBER. It was born of necessity, in the field,
designed by tactical operators. There is no PT solution
like it Every aspect of TRX equipment is best in class.
From its design and construction to the programming
and education that supportit, it's built for the rugged
military lifestyle.
OUR MISSION IS TO MAKE INDIVIDUALS STRONGER
TO INCREASE OPERATIONAL READINESS.
As longtime service-members, we know what you're
up against. We understand the stakes. When you
need physical strength and focus, we wantitthere
for you. The TRX Tactical Suspension Trainer and
the customized TRX FORCE Tactical Conditioning
Program will help ensure that it is.
AT TRX, WE ARE INNOVATION TASKED.
We constantly strive to evolve and improve our
gear; education, and programming to betterserve
your needs. Since the introduction of the original
TRX FORCE Military Fitness Guide in 2006, our
TRX military training team has spent thousands
of hours instructing personnel of all ranks and
abilities, across all branches of service.
THE NEW FORCE TACTICAL CONDITIONING
PROGRAM incorporates the experiences and
recommendations of our military users and maps
these lessons learned to current best practices in
exercise science, programming, and education. The
result is a program that delivers functional fitness
for any service member in today’s challenging and
rapidly changing operational environment.
Wishing you greatsuccess and many safe returns,
Randy Hetrick
TRX CEO
2
TRX FORCE | Tactical Conditioning Program
MISSION CRITICAL.....................................4
PHILOSOPHY...........................................10
PROGRAM OVERVIEW.....................................12
DAY-TO-DAY EXECUTION.................................14
PHASE LWEEK1-4.......................................17
PHASE II: WEEK 5-8...................................35
PHASE III: WEEK Э-12.................................55
APPENDIX: BENCHMARKING + FORCE DVD'S.................75
MOBILITY MODULE MAP..................................77
TRX FORCE I Tactical Conditioning Program
3
Get It Right From The Start
MISSION CRITICAL: The path to success with the
TRX FORCE' Program begins withsetting up and using
your TRX' Tactical Suspension Trainer '" correctly.
This section contains five keys for correct setup S.
use. Do not begin the Program until you’ve read and
understood this section. Fora video demonstration
of these steps, see the 'Mission Critical: 5 Things
You Need To Know' section on the TRX FORCE’ DVD.
SETUP & USE IMPORTANT SAFETY GUIDELINES:
Carefully read all of the Setup &Use insert provided.
Consult your physician before beginning this or any
other exercise program.
Follow these guidelines to maximize the life of your
Suspension Trainer. Improper storage or use can
cause the TRX to wear prematurely and possibly
break, which could lead to injury. The user assumes
the risk of injury and all liability resulting from the
use of this product.
(with included TRX' Door Anchor’" accessory). Other
TRX anchoring accessories can accom modate
the needs of individual users or group classes
(available forpurchase attrxtraining. com).
The TRX can be used indoors or out. To permit a
full range of motion, choose a workout area that
measures 8 ft. long by 6ft. wide with a flat,
non-slip surface.
Take care and train safe!
Protect your TRX from the elements when not in use.
Prolonged exposure to sunlight,damp and extremes of
heat and cold can weaken nylon and metal components.
Do not attach your TRX to an anchor point with sharp
edges (for exam pie, certain overhead beams or door
hinges). Rubbing against a sharp edge will weaken or
cut nylon.
Do not “saw” your TRX in a pulley-like fashion.
Sawing will cause excessive wear of the TRX's
EqualizerLoop. If thered color nylon beginsto show
through the green equalizer loop, replace your TRX
immediately.
Before each use, always inspect your TRX.
Do not use a TRX with worn or damaged components.
Replaceworn or damaged components immediately.
Make sure yourexercise surface is flat and not slippery.
Attach your TRX to a secure anchor point that is
strong enough to support your bodyweight. Suitable
anchor points include sturdy beams, weight racks,
heavy bag mounts, railings, trees,fences or doors
4
TRX FORCE I Tactical Conditioning Program
ффффффффффф
Mission Critical:
5 THINGS YOU NEED TO KNOW
SIX FEET OFF THE GROUND
Wrap the Suspension Anchor” around the anchor
point multiple times to shorten itto 6 ft. off the
ground and secure with Carabiner#2 .Then clip
Carabiner# 1 into the Suspension Anchor's Bottom
AnchorLoop.
For safety reasons, always clip the Suspension
Trainer's main carabiner onto the Suspension
Anchor's Bottom Anchor Loop, not one of the
intermediate loops,
Fordetailed Suspension Trainerspecs see Setup
& Use insert.
A. Carabiner#2
B. Intermediate Loops
□.Suspension AnchorrM
D. Carabiner# 1 (Main Carabiner]
Mission Critical:
5 THINGS YOU NEED TO KNOW
SHORTENING AND LENGTHENING STRAPS
ft ft
The FORCE Program Module Maps will direct you
to shorten or leng then the straps for different
movementsto maximize their effectiveness and
accommodate yourbody size.
HOW TO LENGTHEN STRAPS:
Make sure that the TRX straps are not twisted.
I.Hold both О-Rings open between your thumbs
and index fingers. 2. Pull the D-Rings down and
away from the tops of the straps towards the
handles to lengthen.
HOWTO SHORTEN STRAPS:
I.Hold the О-Ring on one strap between your
thumb and index finger and grasp theadjustment
tab with your otherha nd. 2. Open the D-Ring and
push the adjustment tab up along the strap.
Repeat on the otherside.
LENGTH KEY:
LENGTH LONG
Fully lengthenthe Suspension Trainerso that
the bottom of the foot cradles are about3" off
the ground.
LENGTH MIO CALF
Adjust the Suspension Trainerso that the bottom
of the foot cradles are at mid calf level, roughly 0“
off the ground.
MID LENGTH
Adjust the TRX to mid length by positioning the
pull tabs atthe black marks thatare sewn midway
up the Suspension Trainer.
LENGTH SHORT
Fully shortenthe Suspension Trainer.
LENGTH OVER SHORTENED
Adjustthe Suspension Trainer sothe pull tabs
touch the Locking Loop and the upper and lower
retaining loops nearly touch.
6
TRX FORCE | Tactical Conditioning Program
Mission Critical:
5 THINGS YOU NEED TO KNOW
Note for Mission Critical #3 and #4: Some TRX
movements use a toes-in or heels-in position.
Follow these steps for each position.
3
HOW TO PLACE YOUR FEET IN THE FOOT
CRADLES: HEELS IN (FOR GROUND FACING)
Adjust the TRX length so that the bottoms of the foot
cradies are at mid calf level or about 8 off the ground.
HOLD FOOT CRADLES
Sitfacing the TRX and hold each foot cradle
between your thumb and index finger.
DROP IN HEELS
Roll backward and simultaneously place both heels
into foot cradles.
PRESS DOWN
Press down with heels and extend legs.
TRX FORCE | Tactical Conditioning Program
7
Mission Critical:
5 THINGS YOU NEED TO KNOW
4
HOW TO PLACE YOUR FEET IN
THE FOOT CRADLES: TOES IN
(GROUND FACING AWAY)
HOLD FOOT GRADLES
Sit facing the Suspension Trainer and hold each
foot cradle with your index fingers.
FEET IN
Place right foot, toes-first, into left cradle. Cross
left foot over right and place into right foot cradle.
ROLL OVER i
Roll body over to the right into a plank position,
allowing feet to rotate inside the foot cradles.
EXECUTE
Execute specified movement.
s
TRX FORCE I Tactical Conditioning Program
Mission Critical:
5 THINGS YOU NEED TO KNOW
HOW TO CONFIGURE THE TRX INTO
SINGLE HANDLE MODE (SHM):
To perform some movements in the TRX FORCE
Program, you will need to configure your Suspension
Trainer in Single Handle Mode (SHM).
HOLD HANDLES
Hold handle (1 Jon top of handle (2).
2 THROUGH 1
Pass handle (2)through the triangle-shaped
webbing of bandle (1). Switch hands.
1 THROUGH 2
Repeat by passing handle (1 Jthrough the triangle-
shaped webbing of handle (2). Switch hands
LOCK
Pull handle (Dtowards you to lock. When
properly configured, the handles should
look like this. See' Mission Critical'on the
first DVD for additional guidance.
TRX FORCE | Tactical Conditioning Program
9
Program Philosophy
WHAT'S YOUR MISSION?
You can.t be too strong. You can't be too fact. But
no single component of fitness should come at the
expense of another. The goal of the TRX FORCE
Tactical Conditioning Program is to make you more
mobile, strong, and powerful by establishing and
reinforcing movement standards and challenging
your physical ability under changing conditions.
THE LAST ONE STAGING WINS THE FIGHT.
Successfully completing the FORCE Program
will make you stronger and more resilient to
safely and successfully complete your job as a
tactical athlete, whatever that may be. The FORCE
Program will make you a high performance, durable
operator. It will also prepare you to meet or exceed
your Standardized Fitness Test requirements.
Following a TRX Suspension Training progerm
will improve your running, crunch, pull-up, and push-
up performance without exposing your body to the
risks associated with thexe activities. Military
school houses, operational commands, and
deployed forces have successfully integrated
TRX Training.
WHATEVER. WHENEVER. WHEREVER.
The Program you are about to experience can
be completed anywhere, any time. In addition to
developing the physical and mental focus you
need to be functionally fit, you will also lexrn a
systematic, principle-based approach to training.
The FORCE Program and the skills you acquire
completing it will help improve your performance
on the job.
TO SUCCESSFULLY COMPLETE THE FORCE
PROGRAMyou must come to each workout with
mentalfocus.physicalawarenseeofyourbody,
personal accountability, and a willingness to push
Yourself and those around you to reach their
personal best.
EARN YOUR PROGRESSION
A common misconception is that working out to the
point of physical illness or degraded form is beneficial.
In fact, it can be a wasteful and counterproductive
practice. It takes far more comtrol and discipline to
focus on maintaining good form and executing
movements perfectly. You must esrn your
progression in the FORCE Program.
When you participate in the FORCE Program, you
must cultivate a Movement Mastery Mindset.
Keep your mind turned on. Know what doing a
movement correctly looks like. Know what doing a
movement correctly feels like. Refer to this Guide
and accompanying DVD's so that you know what the
movements in this program should look like when
they are performed correctly.
SCALE TO SUCCESS
Progress and regress movements to suit your adility
level. If the leve III progressions shown in this Guide
are too difficult for you to complete with perfect
form, refer to the FORCE DVD's to learn the Level I
progressions. If you seek a greater challenge than
the progressions shown in this Guide, focus on
more actively engaging your body while executing
the movements. If the movements still feel too
easy, then refer to the FORCE DVD's to learn the
Level III or higher progressions. The easily scalable
nature of TRX Suspension Trailning enables you
to dial in the perfect challenge—every rep,every
workout—whether you're in top Shape Or have
room to improve. Reference the Setup&Use insert
to see how to apply the TRX Principles to instantly
progress or regress any movement.
Remember: what you put into the FORCE
Program will determine your results. Give it
everything you can.
RESPECT RECOVERY
The FORCE Program is designed to be performed
four times per week Take a recovery day after two
consecutive training days and as needed Some
training days may feel easy. Purposeful rest and
recovery are an important aspect of the FORCE
Program. To get the most from FORCE, treat rest
and recovery with the same respect and focus you
apply to your active training.
Ultimately,the FORCE Program will prepare you to
perform at a higher level on the job. That means
making the FORCE Program fit within the context
of the physical tasks you must complete every day
in sport, life, and on the job.
Part of cultivating a Movement Mastery Mindset is
managing your training load within workouts, from
day to day,week to week, and Phase to Phase. Push
yourself,but never destroy yourself. Whenin doubt,
dialit back. Tactical performance necessitates the
ability to make critical decisions on the fly. Approach
the FORCE Progam fully switched on, the same way
you’d tackle a critical task on the job.
to to to to to to to to to to to
10
TRX FORCE | Tactical Conditioning Program
Courage is rightly
esteemed the first
of human qualities,
because, as has been
said, It is the quality
which guarantees
all others.’
Winston Churchill
Program Overview
Three Phasesthatareeachfourweeksin duration
comprise the FORCE Program. Each Phase includes
Mobility and Strength Modules, Agility ^Conditioning
Modules, Plusl Challenges, and Standardized
FitnessTests.
THE FORCE PROGRAM CAN BE USED TWO WAYS:
1 Asa complete, standalone program when necessity
or choice makes the Suspension Trainer your
primary, or exclusive, training apparatus,
2. As a complementto your on-the-job physical tasks
and training and any other physical training you
complete in pursuit of your goals in life, sport, and
duty. Forthis scenario, repurpose any of the individual
workouts and alter the number of sets, reps, time
permovement, orthe sequence and configuration of
rounds to fityourtime constraints and training needs.
MOBILITY MODULE
Before each strength training module, you'll complete
a brief mobility module. You should also use the
mobility module on non-training days or more than
once perday. Mobility training is an efficient way to
develop and maintain durability. The Appendix Pocket
contains the Mobility Module Map. Consult it to see
photos of every movement specified in the Mobility
Modules in your daily workout charts.
STRENGTH MODULE
Workouts change every two weeks. Each week you
will cycle between two different strength workouts.
TRX Strength Training reinforces functional movement
while developing physical abilities under varied
conditions to create functional strength for improved
performance and durability. The Strength Module
Maps are housed inthe pockets at the beginning of
each Phase. Consult these Strength Module Maps
to see photos of the Level II progression of every
movement contained within that Phase.
To see modifications of every movement in the Mobility
and Strength Modules along with further detail about
how to complete the Agility & Conditioning Modules
and Plusl Challenges, refer to the FORCE DVD's.
BENCHMARKING
This Program has three built-in tools fortracking your
progress: the Agility & Conditioning Modules, Plusl
Challenges and Standardized FitnessTests.
AGILITY & CONDITIONING MODULE
One to two times per week you will complete one
of four Agility SConditioning Modules. These
high-intensity running drills focus on acceleration,
deceleration, directional changes, and anaerobic
power. The Agility & Conditioning Modules can be
performed before orafterStrength Modules, but
always complete the Mobility Module first.
PLUS 1 CHALLENGES
When the FORCE Program specifies a Plus 1
Challenge, consult the Plusl section of the Appendix
in this guide or on the FORCE DVD's for details on
how to complete the Challenge.
STANDARDIZED FITNESS TEST
Before beginning the FORCE Program, complete
the Standardized FitnessTestforyourservice branch.
The outcome of this initial test will serve as the
baseline you will use to measure performance
improvements when you retest later in the
Program.
If you're not sure which test to use, go to
TRXFQRCE.com/fitnesstest and select one
from a listing of tests for branches of service,
federal agencies, and general guidelines for
police, firefighters, and other tactical athletes.
Benchmark, then retest, and watch yourself
progress throughout the Program.
COMMUNITY
TRXFORCE.com/connect/forum
Stay connected with TRX and users like you in our
community. Post questions and interactwith TRX
Trainers, fellow course graduatesand TRX FORCE
users from around the world and get the latest
updates on all things TRX.
f JOIN US ON FACEBOOK
facebook. сопт/TRXFORCE
tJOIN US ON TWITTER
twitter.com/TRXtraining
You WATCH US ON YOUTUBE
lira youtube.com/TRXtreining
12
TRX FORCE | Tactical Conditioning Program
EXERCISE
REPS/TIME
MAP
TRX Forward Lunge with
Hip Flexor Stretch
5 reps each leg
TRX Wall Slides (Stand Facing)
£
5 reps together/
5. reps each arm
A2
DASHBOARD
Every workout in the FORCE Guide features
a dashboard that gives you the following
critical information at a glance:
Quick look: The series of interconnected
blocks atthe top of the dashboard gives
a quick look atthe structure for the day's
workout. The blocks indicate the order of
rounds to be executed to complete the
workout (-see next page).
Workout Duration: The approximate time
to complete the day's training.
Level: A one lightning bolt day is 'easiest'
and a five lightning bolt day is'hardest.'Use
the TRX Principles to scale any workout to
suit your specific training needs. Repeat
rounds orthe entire workout to transform
any day from the FORCE Program into an
epic standalone workout.
2
TRX Hip Hinge (Wide Stance)
TRX Long Torso Stretch
5 reps
B1
3 reps each side
B2
TRX Half Kneeling Roll Out
5 reps each side
C1
TRX Cossack Stretch
C2
6 reps alternating
rr
TRX Split Fly
8 reps alternating
D1
О
5
□
o
2
5
Ш
Ш
СЛ
MAP • D TRX Squat Row TRX Chest Press TRX Plank TRX Hip Abduction (V) Rest 45 sec 45 sec 4x10 sec 45 sec 1-2 min K5 H5 D2 C1
PHASE I TRX Squat 45 sec H6
•o TRX Row Series (L.M.H) 45 sec Б7
Q □ TRX Triceps Press 45 sec M5
Ш Ш cc TRX Side Plank 3 x10 sec each side E1
СП 1-2 min
FRENGTF E> □ о (X TRX Biceps Curl TRX Hamstring Curl TRX Spiderman Push-up 45 sec 45 sec 8 reps each leg N6 01 E3
tn (V) Rest 1-2 min
AC AC 1 =300 yd shuttle run Rest 3-4 min Repeat run Repord results
—
О
MOBILITY (M)
Use the Mobility Module Map in the last
tabbed pocket to locate the movements
specified inthe Mobility Module of the daily
workout chart.Then perform the specified
movements.
G
STRENGTH (1-23)
Locate the Strength Module Map that
corresponds to the Strength workout for
the day and locate the specified movements.
The Phase I Strength Module Map shows the
movements used in weeks 1 -4.The Phase II
Strength Module Map shows the movements
used in weeks 5-8. The Phase III Strength
Module Map shows the movements used in
weeks 9-12.
Week 1: Day 1
WORKOUT DURATION: 40 MIN
o---------------------------------
AGILITY AND CONDITIONING (AC)
Finally,when the workoutchart specifies an
Agility & Conditioning Module, you will locate
the specified drill in the Appendix.
LEVEL:
Day-to-Day Execution
1М1Л ФФФФФШФДО
STRENGTH MODULE:!-2-3
STRENGTH MODULE: 1-4-2-2-3-3
STRENGTH MODULE: 1-2-3-1-2-3
Complete the workout in this order:
Mobility Module
Round 1
Round 2
Round 3
Agility & Conditioning Module (when specified)
Complete the workout in this order:
Mobility Module
Round 1
Round 1
Round 2
Round 2
Round 3
Round 3
Agility & Conditioning Module (when specified)
Complete the workout in this order:
Mobility Module
Round 1
Round 2
Round 3
Round 1
Round 2
Round 3
Agility 8. Conditioning Module (when specified)
Day-to-Day Execution
Whatever you would make
ж habitual, practice it; and -j
v if you would not make 2
a thing habitual, do not 3
practice it, but accustom 3
yourself to something else.
'•"S
Epictetus (Discourses,Book II, ch. 1)
□□□□
0600 ogoo
h oooo
Phase I
Training should be approached as movement
practice. You should actively strive to master
moving correctly with every repetition you
complete. To maximize strength, ,.yp must first
develop a 360-degree strohg''core' and learn
to engage and brace the core while performing
basic movements like the TRX Plank. Only then
will you едгд progression to more advanced
movemeNs^anoUechniques. In thia phase you
will develop the core stability necessary for
safec, effective strength and power application
in any real-life scenario.
0900
0600
English
HELLO
goodbye
YES
NO
PI EASE
THANK YOU
French German CZECH polis Russian Japanese
BONJOUR AU REVOIR OUI NON S IL VOUS PLAIT MERCI HALLO AUF WIEDERSEHEN JA NEIN BUTE DAN KE BOBRY DEN NA SHLEDANOU ANO NE PROSIM DEKUJI CZES 1 l||||g ТАК iSjS NIE W 1 PROSZE DZIEKUJE^^J 1|Жи ^^Tldies ZDRAVSTVUITYE DA SVIDANYA DA NIET PAZHALSTA SPASIBA KONNICHIWA SAYONARA HAI HE DOZO ARIGATO GOZAIMASU
One defends when his
strength is inadequate,
he attacks when it is
abundant.
Sun Tzu [Art of War]
Spanish Portuguese It alian Hung arian ROMANIAN TURKISH Swahili MANDARIN CHINESE
HOLA OLA CIAO JONAPOT KIVANOK BUNAZIUA MERHABA SALAMA NIN HAD
AGIOS ADEUS ARRIVEDERCI VISZONTLATASRA AL REVEDERE ALLAHA ISMARLADIK KWA HERI ZAIJIAN
SI SIM SI IGEN DA EVET NDIYO DUI
NO NAO NO NEM NO HAYIR HAPANA BU )- J .
POR FAVOR POR FAVOR PER FAVORE KEREM VA ROG LUTFEN TAFADHALI QING
GRACIAS OBRIGADO GRAZIE KDSZONOM MULTUMESC TESEKKUR EDERIM ASANTE XIEXIE
EXERCISE
REPS/TIME
MAP
tn
2
Ш
Ш
CD
Q.
ш
Ш
Ш
cd
<
Ш
о
2
TRX Forward Lunge with Hip Flexor Stretch 5 reps each leg A1
TRX Wall Slides (Stand Facing) 5 reps together/ 5 reps each arm A2
TRX Hip Hinge (Wide Stance) 5 reps B1
TRX Long Torso Stretch 3 reps each side B2
TRX Half Kneeling Roll Out 5 reps each side C1
TRX Cossack Stretch 6 reps alternating C2
TRX Split Fly 8 reps alternating D1
TRX FORCE ITactical Conditioning Program
0
Z
ш
(X
CD
TRX Squat Row 45 sec K5
Г“ TRX Chest Press 45 sec H5
Им » TRX Plank 4x10 sec □ 2
LL TRX Hip Abduction 45 sec C1
(J) Rest 1 -2 min
TRX Squat 45 sec H6
-o c □ О TRX Row Series (L. M.H) 45 sec G7
TRX Triceps Press 45 sec M5
DC TRX Side Plank 3x10 sec each side E1
(J) Rest 1-2 min
=S;- hfe TRX Biceps Curl 45 sec N6
TO c TRX Hamstring Curl 45 sec □ 1
О’ □ Q cc. TRX Spiderman Push-up 8 reps each leg E3
(T) Rest 1-2 min
Rest 3-4 min
AC AC1 =300 yd shuttle run Repeat run Repord results
Week 1: Day 1
AC
WORKOUT DURATION: 40 MIN
EXERCISE
REPS/TIME
MAP
C2
TRX Hip Press
45 sec
STRENGTH: SEE PHASE I MAP
TRX Overhead Back Extension
TRX Lunge
TRX Pike
10 reps each leg
45 sec
1-2 min
10 reps each leg
TRX Side Lunge
Rest
TRX Half Kneeling Roll Out
5 reps each side
TRX Burpee
8 reps each leg
TRX Y Deltoid Fly to T Fly
45 sec
1-2 min
1 0 reps
TRX Sprinter Start
45 sec alternating
TRX Hamstring Runner
45 sec alternating
45 sec
F3
D3
C3
J7
B3
TRX Body Saw
min
KB1
K7
A3
L7
WORKOUT DURATION: 30 MIN
LEVEL
TRX FORCE ITactical Conditioning Program
C\J
EXERCISE
REPS/TIME
MAP
TRX FORCE ITactical Conditioning Program
TRX Forward Lunge with Hip Flexor Stretch 5 reps each leg A1
TRX Wall Slides (Stand Facing) 5 reps together/ 5 reps each arm A2
Ё < TRX Hip Hinge (Wide Stance) 5 reps B1
.. =J £ m ш „ !z о _i н TRX Long Torso Stretch 5 reps each side B2
TRX Half Kneeling Roll Out 5 reps each side 01
MOBI SEE Г MOD (FROI TRX Cossack Stretch 6 reps alternating 02
TRX Split Fly 8 reps alternating □ 1
TRX Squat Row 45 sec K5
-□I Г" TRX Chest Press 45 sec H5
Кв» E TRX Plank 4x10 sec D2
CL < LL TRX Hip Abduction 45 sec 01
(J) Rest 1-2 min
PHASE 1 TJ r- TRX Squat TRX Row Series (L. M.H) 45 sec 45 sec H6 G7
□ ° TRX Triceps Press 45 sec M5
Ш Ш cc TRX Side Plank 3x10 sec each side E1
CD (J) Rest 1-2 min
о z TRX Biceps Curl 45 sec N6
"U c □ □ TRX Hamstring Curl 45 sec □ 1
Ш (X TRX Spiderman Push-up 8 reps each leg E3
CD CC (jT) Rest 1 -2 min
REPEAT R0UND1-3
EXERCISE
REPS/TIME
MAP
TRX Split Squat w/ M Deltoid Fly 5 reps E3
TRX Split Squat w/ T Deltoid Fly 5 reps E5
TRX Split Squat w/ Y Deltoid Fly 5 reps F3
TRX Hip Hinge (Single Leg) 5 reps each leg F5
TRX Wall Slides 5 reps together/ gg
(Stand Facing Away) 5 reps each arm
TRX Т-Spine Rotation 3 reps each side G5
_ ________ __ ___ ........ _ _ _ _ ___ _______— -
TRX Abducted Lunge Stretch 5 reps each side H3
TRX Overhead Squat 5 reps H5
TRX Split Fly 8 reps alternating *"*6
TRX Hip Press
TRX Overhead Back Extension
TRX Lunge
45 sec
45 sec
1 0 reps each leg
STRENGTH: SEE PHASE I MAP
TRX Pike
(T) Rest
TRX Sprinter Start
TRX Side Lunge
TRX Hamstring Runner
TRX Body Saw
Rest
TRX Half Kneeiing Roll Out
TRX Burpee
TRX Y Deltoid Fly to T Fly
Г) Rest
REPEAT R0UND1-3
45 sec
1 -2 min
10 reps each leg
45 sec alternating
45 sec alternating
10 reps
1-2 min
5 reps each side
8 reps each leg
45 sec
1-2 min
C2
F3
D3
C3
J5
J7
B3
B1
K7
A3
L7
TRX FORCE [Tactical Conditioning Program
CM
C\J
EXERCISE REPS/TIME MAP
TRX Forward Lunge with Hip Flexor Stretch 5 reps each leg A1
TRX Wall Slides (Stand Facing) 5 reps together/ 5 reps each arm A2
TRX Hip Hinge (Wide Stance) 5 reps B1
ILITY: VIOBIL ULE IV MT) TRX Long Torso Stretch 3 reps each side B2
TRX Half Kneeling Roll Out 5 reps each side C1
MOBI SEE Г MOD (FROI TRX Cossack Stretch 6 reps alternating C2
TRX Split Fly 8 reps alternating D1
TRX FORCE I Tactical Conditioning Program
T3 TRX Squat Row 45 sec K5
TRX Chest Press 45 sec H5
c О TRX Plank 4x 1 0 sec □ 2
Q. <1 CC TRX Hip Abduction 45 sec C1
E Rest1-2 min REPEAT R0UND1
Ш TRX Squat 45 sec H6
CD < O TRX Row Series (L.M.H) 45 sec G7
X Q. ZJ О TRX Triceps Press 45 sec M5
Ш Ш ОС TRX Side Plank 3x10 sec each side E1
CD Restl-2 min REPEAT R0UND2
X TRX Biceps Curl 45 sec N6
CD Z n. “О TRX Hamstring Curl 45 sec D1
Ш (X Er g rr TRX Spiderman Push-up 8 reps each leg E3
CD I—L. Rest 1-2 min REPEAT ROUNDS
AC3- Pro Agility Drill Rest 1-3 min Repeat three more times Repord results
Week 2: Day 1
AC <
WORKOUT DURATION: 60 MIN
LEVEL:
EXERCISE
REPS/TIME
MAP
STRENGTH: SEE PHASE I MAP
TRX Hip Press
TRX Overhead Back Extension
TRX Lunge
TRX Pike
(?) Rest1-2 min REPEAT R0UND1
TRX Sprinter Start
TRX Side Lunge
TRX Hamstring Runner
TRX Body Saw
(?) Rest1-2 min REPEAT R0UND2
TRX Half Kneeling Roll Out
TRX Burpee
TRXY Deltoid Fly to TFIy
45 sec
45 sec
1 0 reps
45 sec
each leg
10 reps each leg
45 sec alternating
45 sec alternating
1 0 reps
5 reps each side
C2
F3
D3
C3
J5
J7
B3
B1
K7
A3
L7
A ) Rest 1-2 min REPEAT ROUND3
TRX FORCE (Tactical Conditioning Program
C\J
EXERCISE
REPS/TIME
MAP
TRX Forward Lunge with Hip Flexor Stretch a reps each leg A1
TRX Wall Slides (Stand Facing) 5 reps together/ 5 reps each arm A2
>- Q. H < TRX Hip Hinge (Wide Stance) 5 reps B1
ILITY: 710BIL ULE IV MT) TRX Long Torso Stretch 3 reps each side B2
TRX Half Kneeling Roll Out 5 reps each side C1
m и, Q о О Щ O DC TRX Cossack Stretch 6 reps alternating C2
S CD S b TRX Split Fly 8 reps alternating D1
у, и и > ♦ « В © • М ®
EXERCISE
REPS/TIME
МАР
TRX FORCE ITactical Conditioning Program
EXERCISE
REPS/TIME MAP
TRX Forward Lunge with Hip Flexor Stretch 5 reps each leg A1
TRX Wall Slides (Stand Facing) 5 reps together/ 5 reps each arm A2
£ < TRX Hip Hinge (Wide Stance) 5 reps B1
““j =! § Z) Z TRX Long Torso Stretch 3 reps each side B2
TRX Half Kneeling Roll Out 5 reps each side C1
m ш ° ° о Ж о и S й S Hl TRX Cossack Stretch Б reps alternating C2
TRX Split Fly 8 reps alternating □ 1
TRX FORCE |Tactical Conditioning Program
TRX Squat Y Fly 45 sec N5
TRX Low Row to Chest Press 45 sec I5
TRX Pull-up 45 sec I7
Q. < LL TRX Hip Abduction 45 sec C1
(J) Rest 1 -2 min
Ш CD TRX Body Saw 12 reps B1
< TRX Inverted Row 45 sec F4
Q. "3
c 3 о TRX Side Plank (Single Leg) 4x10 sec each leg F1
: SEE DC TRX Clock Press 5 reps each arm H7
f ?) Rest 1-2 min
T О
O z TRX Power Pull 10 reps each arm M7
Ж “3 TRX Burpee 10 reps each leg A3
Ш
C
□c MB 3 о TRX Resisted Torso Rotation 8 reps each side G5
CD DC (?) Rest 1-2 min
REPEAT ROUND 1-3
I ч
1 1Л
EXERCISE
REPS/TIME MAP
E3
TRX Split Squat w/ M Deltoid Fly
5 reps
E5
TRX Split Squat w/ T Deltoid Fly
5 reps
F3
TRX Split Squat w/Y Deltoid Fly
5 reps
F5
TRX Hip Hinge (Single Leg)
5 reps each leg
G3
G5
H3
TRX Abducted Lunge Stretch
5 reps each leg
H5
TRX Overhead Squat
5 reps
H6
TRX Split Fly
8 reps alternating
10 reps each arm
L5
TRX Squat Row (Single Arm)
E3
8 reps each leg
TRX Spiderman Push-up
J5
TRX Sprinter Start
1 2 reps each leg
C2
TRX Hip Press
45 sec
1 -2 min
F3
45 sec
45 sec
D1
N7
45 sec
1-2 min
A1
ал
J7
D3
1-2 min
У H;
Rest 3-4 min
Repeat two more times
Repord results
10 reps each leg
12 reps each leg
TRX Wall Slides
(Stand Facing Away)
TRX Т-Spine Rotation
5 reps together/
5 reps each arm
3 reps each arm
; ' г . /
Л (T _ _ —
4b sec
' .
45 sec altetnating
TRX Hamstring Curl
TRX Squat (Single Leg)
TRX Y Deltoid Fly to T Fly
Rest
TRX Atomic Pike
TRX Side Lunge
Week 3: Day 2
TRX FORCE iTactical Conditioning Program
TRX Overhead Back Extension
Ш
CD
CD
TRX Lunge
Rest
REPEAT ROUND1-3
AC2 = 300 yd shuttle run
WORKOUT DURATION: 65 MIN
LEVEL
C\J
ш м м и
EXERCISE REPS/TIME MAP
TRX Forward Lunge with Hip Flexor Stretch 5 reps each leg A1
TRX Wall Slides (Stand Facing) 5 reps together/ 5 reps each arm A2
Н < TRX Hip Hinge (Wide Stance) 5 reps B1
.. d 5 £ “ ш _ — О _J н- =! 5 Z) Z TRX Long Torso Stretch 3 reps each side B2
TRX Half Kneeling Roll Out 5 reps each side C1
m .,. □ о о Н ° ОС S от S Ь TRX Cossack Stretch 6 reps alternating C2
TRX Split Fly 8 reps alternating 01
о
л
о
m
л
X
TRX Squat Y Fly 45 sec N5
TD TRX Low Row to Chest Press 45 sec I5
Й TRX Pull-up 45 sec I7
MAP □c TRX Hip Abduction 45 sec C1
(?) Rest1-2 min REPEAT R0UND1
Ш “O TRX Body Saw 12 reps B1
CD < TRX Inverted Row 45 sec F4
0. c Л о TRX Side Plank (Single Leg) 4x10 sec each leg F1
Ш Ш DC TRX Clock Press 5 reps each arm H7
CD (?) Rest 1-2 min REPEAT R0UND2 иИИМИМИИИ|^Н
i i> "O TRX Power Pull 10 reps each arm M7
CD Z TRX Burpee 10 reps each leg A3
Ш DC CD c Л о TRX Resisted Torso Rotation 8 reps each side G5
DC (?) Rest 1-2 min REPEAT R0UND3
Rest 3-4 min
О < AC1=300 yd shuttle run Repeat run Repord results
EXERCISE
REPS/TIME MAP
TRX Split Squat w/ M Deltoid Fly 5 reps E3
TRX Split Squat w/T Deltoid Fly 5 reps E5
TRX Split Squat w/ Y Deltoid Fly 5 reps F3
TRX Hip Hinge (Single Leg) 5 reps each leg F5
TRX Wall Slides 5 reps together/
(Stand Facing Away) 5 reps each arm
TRX Т-Spine Rotation 3 reps each arm G5
TRX Abducted Lunge Stretch 5 reps each leg H3
TRX Overhead Squat 5 reps H5
TRX Split Fly g reps alternating H6
1 0 reps each arm
L5
STRENGTH: SEE PHASE I MAP
TRX Squat Row (Single Arm)
TRX Spiderman Push-up
TRX Sprinter Start
TRX Hip Press
IRX Overhead Back Extension
TRX Hamstring Curl
TRX Squat (Single Leg)
TRX Y Deltoid Fly to T Fly
Rest1-2 min REPEAT R0UND2
TRX Atomic Pike
TRX Side Lunge
TRX Lunge
Rest1-2 min REPEAT R0UND3
— ...... '— '
8 reps each leg
1 2 reps each leg
45 sec
45 sec
45 sec
45 sec each leg
45 sec
45 sec alternating
1 2 reps each leg
E3
J5
C2
F3
D1
N7
L7
A1
J7
TRX FORCE ITactical Conditioning Program
EXERCISE REPS/TIME MAP
TRX Forward Lunge with Hip Flexor Stretch 5 reps each leg A1
TRX Wall Slides (Stand Facing) 5 reps together/ 5 reps each arm A2
TRX Hip Hinge (Wide Stance) 5 reps B1
ILITY: VIOBIL ULE IV MT) TRX Long Torso Stretch 3 reps each side B2
TRX Half Kneeling Roll Out 5 reps each side C1
MOBI SEE Г MODI (FROI TRX Cossack Stretch 6 reps alternating C2
TRX Split Fly 8 reps alternating □ 1
TRX FORCE ITactical Conditioning Program
TRX Squat Y Fly 45 sec N5
“O TRX Low Row to Chest Press 45 sec I5
C ZJ ° TRX Pull-up 45 sec I7
Q. < □C TRX Hip Abduction 45 sec C1
(T) Rest1-2 min REPEAT R0UIMD1
Ш TRX Body Saw 1 2 reps B1
CD < "O TRX Inverted Row 45 sec F4
Q. c 3 о TRX Side Plank (Single Leg) 4x10 sec each leg F1
Ш LU (X TRX Clock Press 5 reps each arm H7
CD (7) Rest1-2 min REPEAT R0UND2
I CD Z Ш CC TRX Power Pull 10 reps each arm M7
-Q TRX Burpee 10 reps each leg A3
c
Z3 о DC TRX Resisted Torso Rotation 8 reps each side G5
CD (*) Rest1-2 min REPEAT R0UND3
W V V V
e> • at ф • е •
EXERCISE
REPS/TIME MAP
TRX FORCE (Tactical Conditioning Program
II i i Ш «
EXERCISE
REPS/TIME MAP
TRX FORCE ITactical Conditioning Program
w ЬЙш Ш » ш i е е «
EXERCISE
REPS/TIME
MAP
TRX FORCE I Tactical Conditioning Program
Phase II
In this Phase the core strength developed in
Phase I is applied to more complex unilateral
strength movements and in more challenging
body positions. You will also practice resisting
rotation, applying rotational forces, and using
the core to effectively channel strength through
the center of your body and into your arms and
legs. Approach every repetition with focus,
mindfulness, and attention to executing each
movement with perfect form.
A drop of sweat on the drill
ground will save many drops
of blood on the battlefield.
Gen. AugustWillich, US Army
i ф ф ф Ф 4 4 II
EXERCISE
REPS/TIME
MAP
TRX Forward Lunge with Hip Flexor Stretch 5 reps each leg A1
TRX Wall Slides (Stand Facing) 5 reps together/ 5 reps each arm A2
TRX Hip Hinge (Wide Stance) 5 reps B1
TRX Long Torso Stretch 3 reps each side 82
TRX Half Kneeling Roll Out 5 reps each side C1
TRX Cossack Stretch 6 reps alternating C2
TRX Split Fly 8 reps alternating □ 1
STRENGTH: SEE PHASE II MAP
TRX Incline Plank 3x10 sec each leg D1
c TRX Chest Fly 45 sec G6
£Z 0 ° TRX Overhead Squat 4 5 sec H6
cc TRX Hamstring Curl 45 sec B4
(T) Rest 1 -2 min
TRX Row (Single Arm) 10 reps each arm J7
0 TRX Rank Press 45 reps E1
c zs о TRX Hip Throw 45 sec alternating K5
ex TRX Side Plank (Single Leg) 4x10 sec each leg F3
(J) Rest 1 -2 min
TRX Pull-up 45 sec I7
TRX Mountain Climber 45 sec alternating A3
o
c 0 о TRX Biceps Curl (Single Arm) 10 reps each arm H7
CX (® Rest 1 -2 min
AC3 = Pro Agility Drill
Rest 1 -3 min
Repeat three more times
Repord results
Week 5: Day 1
WORKOUT DURATION: 40 MIN
LEVEL: 0 0®®®
GJ
EXERCISE
REPS/TIME MAP
TRX FORCE ITactical Conditioning Program
EXERCISE REPS/TIME MAP
TAX Forward Lunge with Hip Flexor Stretch 5 reps each leg A1
TRX Wall Slides (Stand Facing) 5 reps together/ 5 reps each arm A2
TRX Hip Hinge (Wide Stance) 5 reps B1
TRX Long Torso Stretch 3 reps each side B2
TRX Half Kneeling Roll Out 5 reps each side C1
TRX Cossack Stretch 6 reps alternating C2
TRX Split Fly 8 reps alternating D1
CD
STRENGTH: SEE PHASE II MAP
— TRX Incline Plank 3x10 sec each leg D1
° TRX Chest Ply 45 sec G6
В TRX Overhead Squat 45 sec H6
u. TRX Hamstring Curl 45 sec B4
__ (7) Restl-2 min REPEAT R0UND1
“O TRX Row (Single Arm) 10 reps each arm J7
c 3 о TRX Plank Press 45 reps E1
cc TRX Hip Throw 45 sec alternating K5
TRX Side Plank (Single Leg) 4x1 Osec each leg F3
(7) Rest1-2 min REPEAT ROUND2
T5 TRX Rull-up 45 sec I7
c Z5 o TRX Mountain Climber 45 sec A3
□C TRX Biceps Curl (Single Arm) 10 reps each arm H7
(7) Rest1-2 min REPEAT ROUNDS
» © $ $ 6 Ь о У « У у
EXERCISE
REPS/TIME
МАР
TRX Split Squat w/ М Deltoid Fly 5 reps E3
TRX Split Squat w/T Deltoid Fly 5 reps E5
TRX Split Squat w/Y Deltoid Fly 5 reps F3
TRX Hip Hinge (Single Leg) 5 reps each leg F5
TY ftP TRX Wall Slides 5 reps together/
□ (Stand Facing Away) 5 reps each arm
t n ш TRX Т-Spine Rotation 3 reps each srm G5
шшш
- 5 TRX Abducted Lunge Stretch 5 reps each leg H3
CD □ О
О ш ° < TRX Overhead Squat 5 reps H5
!> сп 2 £ TRX Split Fly 8 reps alternating H6
TRX Squat Row 45 sec M7
-o TRX Incline Press 5 reps each leg □ 3
к TRX Abducted Lunge 10 reps each leg E4
Q. < LJL TRX Hip Press (Single Leg) 1 □ reps each leg B2
0 Rest1-2 min REPEAT R0UND1
PHASE 1 "О TRX Lunge 12 reps each leg E3
u. □ О TRX Hipge 45 sec H5
ИДОЦнИЬ cc TRX Squat(Single Leg) 1 2 reps each leg K7
Ш Ш TRX Pull Press 5 reps each leg 15
CD T" 0 Rest1-2 min REPEAT ROUNDS
X о z Ш (X “О TRX Hamstring Runner 45 sec sLternating C3
с 23 о TRX Atomic Pike 45 sec A1
(X IRX Low Row to Biceps Curl to Y Fly 5 reps G7
CD 0 Rest1-2 min REPEAT R0UND3
О AC2 = 300 yd shuttle run Rest3-4 min Repeat three more times Repord results
TRX FORCE ITactical Conditioning Program
EXERCISE REPS/TIME MAP
TRX Forward Lunge with Hip Flexor Stretch 5 reps each leg A1
TRX Wall Slides (Stand Facing) 5 reps together/ 5 reps each arm A2
TRX Hip Hinge (Wide Stance) 5 reps B1
TRX Long Torso Stretch 3 reps each side B2
TRX Half Kneeling Roll Out 5 reps each side C1
TRX Cossack Stretch 6 reps alternating C2
TRX Split Fly 8 reps alternating D1
STRENGTH: SEE PHASE II MAP
TRX Incline Plank 3x10 sec each leg 01
"O c ZJ о TRX Chest Fly 45 sec G6
TRX Overhead Squat 45 sec H6
□c TRX Hamstring Curl 45 sec B4
(7) Rest-1-2 min REPEAT R0UND1
T3 r— TRX Row (Single Arm) 10 reps each arm J7
i— ZJ О TRX Plank Press 5 reps E1
DC TRX Hip Throw 45 sec alternating K5
TRX Side Plank (Single Leg) 4x10 sec each leg F3
0 Rest1-2 min REPEAT R0UND2
о TRX Pull-up 45 sec I7
с 23 о TRX Mountain Climber 45 sec alternating A3
DC TRX Biceps Curl (Single Arm) 10 reps each arm H7
0 Rest1-2 min REPEAT R0UND3
i ДС4 = Pr0 Agility Drill 300 yard Shuttle run Restl-3 min Repeat three more times Repord results
Week 6: Day 1 WORKOUT E LEVEL: 0 ( ИтвН-ШЬ 7 1/ L_J ' JURATION: 70 MIN ______
EXERCISE
REPS/TIME MAP
TRX FORCE ITactical Conditioning Program
EXERCISE
REPS/TIME MAP
TRX Forward Lunge with Hip Flexor Stretch 5 reps each leg A1
TRX Wall Slides (Stand Facing) 5 reps together / 5 reps each arm A2
TRX Hip Hinge (Wide Stance) 5 reps B1
.. =! >2 m ш _ TRX Long Torso Stretch 3 reps each side B2
t O _i h - s 5 2 TRX Half Kneeling Roll Out 5 reps each side C1
о Щ о cr TRX Cossack Stretch 6 reps alternating C2
TRX Split Fly 8 reps alternating D1
TRX FORCE I Tactical Conditioning Program
0 0 G * О О
EXERCISE
REPS/TIME
MAP
TRX FORCE ITactical Conditioning Program
EXERCISE
REPS/TIME
MAP
TRX FORCE I Tactical Conditioning Program
TRX Forward Lunge with Hip Flexor Stretch 5 reps each leg A1
TRX Wall Slides (Stand Facing) ® reps tD9ether/ 5 reps each arm
>- □- tz TRX Hip Hinge (Wide Stance) 5 reps B1
> й ш „ TRX Long Torso Stretch 3 reps each side B2
— O _j H =!53Z TRX Half Kneeling Roll Out 5 reps each side C1
MOB SEE I MOD (FRO TRX Cossack Stretch 6 reps alternating C2
TRX Split Fly 8 reps alternating D1
TRX Abducted Lunge 12 reps each leg E4
T5 c TRX Incline Press 5 reps each leg D3
Ны ь □ ° TRX Split Fly 45 sec alternating L5
o. <r Cl TRX Plank Press 7 reps E1
—J ©) Rest 1-2 min
Ш TRX Inverted Row (Single Arm) 8 reps each arm N7
CD < T3 c TRX Pike 45 sec C1
X CL □ о (X TRX Hip Press 45 sec B1
Ш Ш TRX Hinge (Single Arm) 8 reps each arm K8
CD (© Rest 1 -2 min
X TRX ChestPress 45 sec G5
CD Z TRX Sprinter Start 15 reps each leg L7
Ш IX Rol TRX Pull Press 8 reps each leg I5
CD © Rest 1-2 min
REPEAT ROUND 1-3
ншн
Week 7: Day 1
Rest 1 -3 min
Repeat three more times
Record results
AC4= Pro Agility Drill
300 yard Shuttle run
WORKOUT DURATION: 70 MIN
LEVEL
EXERCISE
REPS/TIME
MAP
TRX FORCE ITactical Conditioning Program
EXERCISE REPS/TIME MAP
TRX Forward Lunge with Hip Flexor Stretch 5 reps each leg A1
TRX Wall Slides (Stand Facing) 5 reps together / 5 reps each arm A2
TRX Hip Hinge (Wide Stance) 5 reps B1
.. 3 s > co ш „ TRX Long Torso Stretch 3 reps each side B2
t □ J p =! 5 z) z TRX Half Kneeling Roll Out 5 reps each side C1
MOB SEE 1 MOD (FRO TRX Cossack Stretch 6 reps alternating C2
TRX Split Fly 8 reps alternating 01
TRX FORCE I Tactical Conditioning Program
TRX Abducted Lunge 12 reps each leg E4
•o r- TRX Incline Press 5 reps each leg □ 3
в TRX Split Fly 45 sec alternating L5
CL LL TRX Plank Press 7 reps E1
(?) Rest1-2 min REPEAT R0UND1
III TRX Inverted Row (Single Arm) 8 reps each arm N7
CD < T3 c TRX Pike 45 sec C1
I Q. о cc TRX Hip Press 45 sec B1
Ш Ш TRX Hinge (Single Arm) 8 reps each arm K8
CD (?) Rest1-2 min REPEAT ROUND 2
i TRX ChestPress 45 sec G5
CD z C TRX Sprinter Start 15 reps each leg L7
Ш EC Ron TRX Pull Press 8 reps each leg I5
CD l_ (?) Rest 1-2min REPEAT ROUNDS
AC1 = 300 yd shuttle run Rest 3-4 min Repeat run Record results
Week 7: Day 3
WORKOUT DURATION: 60 MIN
LEVEL: (/
EXERCISE
REPS/TIME MAP
EXERCISE
REPS/TIME MAP
£
m
о
5
m
о
CL
<
Ш
Ш
III
CD
О
Z
О
□c
TRX Forward Lunge with Hip Flexor Stretch 5 reps each leg A1
TRX Wall Slides (Stand Facing) 5 reps together / 5 reps each arm A2
TRX Hip Hinge (Wide Stance) 5 reps B1
TRX Long Torso Stretch 3 reps each side B2
TRX Half Kneeling Roll Out 5 reps each side C1
TRX Cossack Stretch 6 reps alternating C2
TRX Split Fly 8 reps alternating □ 1
TRX FORCE I Tactical Conditioning Program
Q. । "О с TRX Abducted Lunge 12 reps each leg E4
TRX Incline Press 5 reps each leg D3
D О TRX Split Fly 45 sec alternating L5
сс TRX Plank Press 7 reps E1
(?) Rest1-2 min REPEAT R0UND1
ill ннль "О с TRX Inverted Row (Single Arm) 8 reps each arm N7
CD < TRX Pike 45 sec C1
I Q. □ о гг TRX Hip Press 45 sec B1
Ш Ш LX. TRX Hinge (Single Arm) 8 reps each arm K8
CD (?) Rest1-2 min REPEAT ROUND 2
i Кж TRX ChestPress 45 sec G5
0 z "О с TRX Sprinter Start 15 reps each leg L7
uu □c —3 о ОС TRX Pull Press 8 reps each leg 15
CD (?) Rest 1-2min REPEAT R0UND3
‘ • 7 u < , - w L ' ' AC3= Pro Agility Drill Rest 1 -3 min Repeat three more tirr Record results es
Week 8: Day 1
WORKOUT DURATION: 60 MIN
LEVEL:
од од од од од
EXERCISE REPS/TIME MAP
TRX Split Squat w/ M Deltoid Fly 5 reps E3
TRX Split Squat w/ T Deltoid Fly 5 reps E5
TRX Split Squat w/ Y Deltoid Fly 5 reps F3
TRX Hip Hinge (Single Leg) 5 reps each leg F5
LITY У1АР TRX Wall Slides (Stand Facing Away) 5 reps together/ 5 reps each arm G3
£ m ш TRX Т-Spine Rotation 3 reps each arm G5
t: о _i _ TRX Abducted Lunge Stretch 5 reps each leg H3
MOB SEE 1 MOD [ВАС TRX Overhead Squat 5 reps H5
TRX Split Fly 8 reps alternating H6
TRX FORCE ITactical Conditioning Program
EXERCISE
REPS/TIME
MAP
TRX Split Squat w/ M Deltoid Fly 5 reps E3
TRX Split Squat w/ T Deltoid Fly 5 reps E5
TRX Split Squat w/Y Deltoid Fly 5 reps F3
TRX Hip Hinge (Single Leg) 5 reps each leg E5
-IS TRX Wall Slides (Stand Facing Away] 5 reps together/ 5 reps each arm G3
IILITY: MOBI IULE 1 :k) TRXT-Spine Rotation 3 reps each arm G5
TRX Abducted Lunge Stretch 5 reps each leg H3
ш и и о ш Р < TRX Overhead Squat 5 reps H5
е сл а TRX Split Fly 8 reps alternating H6
T" r ft TRX Burpee (R) Max effort
UJ
о TRX Burpee (L) Max effort
IX TRX Atomic Push-up Max effort
EXERCISE
REPS/TIME MAP
MOBILITY: SEE MOBILITY MODULE MAP (FRONT) TRX Forward Lunge with Hip Flexor Stretch 5 reps each leg A1
TRX Wall Slides (Stand Facing) 5 repS together/ A2 5 reps each arm
TRX Hip Hinge (Wide Stance) 5 reps B1
TRX Long Torso Stretch 3 reps each side B2
TRX Half Kneeling Roll Out 5 reps each side C1
TRX Cossack Stretch 6 reps alternating C2
TRX Split Fly 8 reps alternating m
Q. TRX Abducted Lunge 12 reps each leg E4
тз Q TRX Incline Press 5 reps each leg □ 3
3 о fy- TRX Split Fly 45 sec alternating L5
< s LL TRX Plank Press 10 reps each arm E1
(J) Rest 1 -2 min
Ш CD TRX Inverted Row (Single Arm) 8 reps each arm N7
< TRX Pike 45 sec D1
Q. 111 c Z3 о TRX Hip Press 45 sec B1
Ш CD ОС TRX Hinge (Single Arm) 8 reps each arm K8
CD ('*) Rest 1 -2 min
О с TRX Chest Press 45 sec G5
Z Ш El TRX Sprinter Start 15 reps each leg L7
□c о □с TRX Pull Press 8 reps each leg I5
CD (0 Rest 1-2 min
AC АП4 = Pro A9'lit;y DriH 300 yard Shuttle run Rest1-3 min Repeat three more times Repord results
Week 8: Day 4 M 1 > 2 }>3 ^---| AC WORKOUT DURATION: 50 MIN LEVEL: 0 0 0®®
TRX FORCE ITactical Conditioning Program
EXERCISE
REPS/TIME MAP
TRX FORCE ITactical Conditioning Program
First say to yourself
what you would he;
and then do what
you have to do.
* Epictetus (Discourses Book III, ch. 23)
« -ft ft ft ft ft ft ft ft ft w
Phase III
You.ve worked hard to develop the solid
Movement patterns, mobility, stability,
strsngt, and fitness. Now you will add a high
intensity interval training component to these
strong, focused movements. This Phase will
continue to develop your mobility, stability,
and str ength while adding additional speed
and power challenges and improving your
ability to apply both.
CIRRUS Cl
High altitude wispy clouds, typially quite
thin and detached from one another and
almost always made of thiy ice crystals.
CIRROCUMULUS CC
Thin high altitude clouds that form distinct
patchy and/or lightly tufted sheets,
usually slightly wavelike in appearance.
ALTOSTRATUS AS
Thick jimorm mid-level clouds that form
a smooth sheet which covers much of the
sky. thick enough to obscure the sun.
NIMBOSTRATUS NS
□ark gray clouds with a ragged base,
often associated with large areas of
continuous precipitation.
CUMULUS HUMIUS cu
Small clouds with flat bases and lumpy
tops, usually isolated within large areas of
blue sky and associated with fair weather.
STRATUS ST
Flat layered gray clouds with a ragged to
aimost smooth appearance, usually the
lowest of the low clouds.
CUMULUS CONGESTUS CU CON
Towering clouds that are taller than
they are wide.often with swelling
domes, and which have not yet
reached the precipitation stage.
A
CUMULONIMBUS CB
Giant rain-producing clouds, often dark
and menacing underneath, which can
also produce strong winds and lightning.
CUMULONLMBUS INCUS CB
A mountainous giant of a cloud which
can produce very heavy rains, fierce
winds, and devastating lightning.
STRATOCUMULUS SC
Low gray patchy clouds that are
frequently rounded and merged into large
rolling sheets. Among the most common
cloud formations.
f Ш ф Ш Ш Ф
EXERCISE REPS/TIME MAP
TRX Forward Lunge with Hip Flexor Stretch 5 reps each leg A1
TRX Wall Slides (Stand Facing) 5 reps together/ 5 reps each arm A2
> Q. E < TRX Hip Hinge (Wide Stance) 5 reps B1
ILITY: 7I0BIL ULE IV MT) TRX Long Torso Stretch 3 reps each side B2
TRX Half Kneeling Roll Out 5 reps each side C1
MOBI SEE 1 MOD (FROI TRX Cossack Stretch 6 reps alternating C2
TRX Split Fly 8 reps alternating □ 1
TRX FORCE ITactical Conditioning Program
Rest 3-4 min
AC1 =300 yd shuttle run Repeat run
Repord results
1 ^2 AC ®•
UT DURATION: 40 MIN
0 0 0 0 0
EXERCISE REPS/TIME MAP
TRX FORCE ITactical Conditioning Program
EXERCISE
REPS/TIME
MAP
TRX Forward Lunge with Hip Flexor Stretch 5 reps each leg A1
TRX Wall Slides (Stand Facing) 5 reps together 1 5 reps each arm A2
ITY IAP TRX Hip Hinge (Wide Stance) 5 reps B1
CD in TRX Long Torso Stretch 3 reps each side B2
t О _j p =!5 3Z TRX Half Kneeling Roll Out 5 reps each side C1
MOB SEE 1 MOD (FROI TRX Cossack Stretch 6 reps alternating C2
TRX Split Fly 8 reps alternating □ 1
TRX FORCE I Tactical Conditioning Program
EXERCISE
REPS/TIME
MAP
TRX FORCE ITactical Conditioning Program
n И О s И О
EXERCISE
REPS/TIME
MAP
TRX FORCE I Tactical Conditioning Program
EXERCISE
REPS/TIME MAP
> m о Q. < TRX Split Squat w/ M Deltoid Fly 5 reps E3
TRX Split Squat w/ T Deltoid Fly 5 reps E5
TRX Split Squat w/Y Deltoid Fly 5 reps F3
TRX Hip Hinge (Single Leg] 5 reps each leg F5
TRX Wall Slides (Stand Facing Away) 5 reps together/ 5 reps each arm G3
LU Z) TRX Т-Spine Rotation 3 reps each arm G5
TRX Abducted Lunge Stretch 5 reps each leg H3
co о Ш Ш CD □ о о < TRX Overhead Squat 5 reps H5
m TRX Split Fly 8 reps alternating H6
STRENGTH: SEE PHASE III MAP
TRX Side Lunge 45 sec alternating L7
T) c TRX Overhead Back Extension 45 sec N7
Mb Mb □ О TRX Overhead Squat 45 sec M7
DC TRX Hinge (Single Arm) 10 reps each arm H7
(7) Rest 1-2 min REPEAT ROUND 1 1 -2 min
TRX Resisted Torso Rotation 8 reps each side I5
"O c TRX Abducted Lunge 1 2 reps each leg F3
□ о DC TRX Squat Row (Sindle Arm/Leg) 1 0 reps each side MS
TRX Lunge 1 0 reps each leg 2
(7) Rest1-2 minREPEAT ROUND 2 1-2 min
TRX Blank Press 45 sec B3
Round TRX Bow Rowto Biceps Curl to Y Fly 45 sec K5
TRX Squat Jump 45 sec N5
(7) Rest 1 -2 min REPEAT ROUND 3 1 -2 min
i~y.ту—~ту-- •
Week 10: Day 2
WORKOUT DURATION: 50 MIN
LEVEL
TRX FORCE ITactical Conditioning Program
EXERCISE
REPS/TIME
MAP
TRX FORCE | Tactical Conditioning Program
TRX Forward Lunge with Hip Flexor Stretch 5 reps each leg A1
TRX Wall Slides (Stand Facing) 5 reps together/ 5 reps each arm A2
>- CL Z < TRX Hip Hinge (Wide Stance) 5 reps B1
> m ш TRX Long Torso Stretch 3 reps each side B2
h о Zj p =! S Z) Z TRX Half Kneeling Roll Out 5 reps each side C1
и Ш ° ° □ Носе TRX Cossack Stretch 6 reps alternating C2
TRX Split Fly 8 reps alternating D1
TRX Pike 45 sec C1
TJ £2 TRX Pull-up 45 sec MB
8Ш Mb* Z3 О TRX Incline Press 6 reps each leg F1
DC TRX Power Pull 10 reps each arm G8
Q. (T) Rest 1-2 min
TRX Y Deltoid Fly to T Fly 45 sec J5
Ш o c TRX Hip Throw 45 sec alternating J8
CD < НИЛЬ □ о DC TRX Body Saw 45 sec B1
I CL TRX Clock Press 12 reps alternating K7
Ш Ш (T)Rest 1-2 min
CD TRX Burpee 8 reps each leg C3
I CD Z Ш cc "O c TRX Biceps Curl (Single Arm) 12 reps each arm I7
Rou TRX Hinge 45 sec G7
(T) Rest 1-2 min
CD REPEAT ROUNDS 1-3
AC AC2= 300 yd shuttle run Rest 3-4 min Repeat two more times Record results
Week 10: Day 3
WORKOUT DURATION: 65 MIN
LEVEL
* * * «
EXERCISE REPS/TIME MAP
TRX Split Squat w/ M Deltoid Fly 5 reps E3
TRX Split Squat w/ T Deltoid Fly 5 reps E5
TRX Split Squat w/ Y Deltoid Fly 5 reps F3
TRX Hip Hinge (Single Leg) 5 reps each leg F5
ГУ: BILITY E MAP TRX Wall Slides (Stand Facing Away) 5 reps together/ 5 reps each arm G3
TRX Т-Spine Rotation 3 reps each srm G5
4 о _| _ TRX Abducted Lunge Stretch 5 reps each leg H3
MOB SEE 1 MOD (ВАС TRX Overhead Squat 5 reps H5
TRX Split Fly 8 reps alternating H6
TRX Side Lunge 45 sec alternating L7
o c TRX Overhead Back Extension 45 sec N7
Мм о о TRX Overhead Squat 45 sec M7
ОС TRX Hinge (Single Arm) 1 0 reps each arm H7
< 1 (T) Rest 1 -2 min
TRX Resisted Torso Rotation 8 reps each side I5
Ш CD < 13 с TRX Abducted Lunge 1 2 reps each leg F3
□ о сс TRX Squat Row (Sindle Arm/Leg) 1 2 reps each side M5
SEE PI TRX Lunge 1 0 reps each leg °’
(T) Rest 1-2 min
> Round TRX Blank Press 45 sec B3
□ TRX Bow Row to Biceps Curlto Y Fly 45 sec K5
Z Ш M TRX Squat Jump 45 sec N5
Cl CD (*) Rest 1 -2 min
W J REPEAT R0UNDS1-3
M >
Week 10: Day 4
WORKOUT DURATION: 50 MIN
TRX FORCE ITactical Conditioning Program
EXERCISE
REPS/TIME
MAP
TRX FORCE ITactical Conditioning Program
TRX Forward Lunge with Hip Flexor Stretch 5 reps each leg A1
TRX Wall Slides (Stand Facing) 5 reps together/ 5 reps each arm A2
> U- t < TRX Hip Hinge (Wide Stance) 5 reps B1
CO hi TRX Long Torso Stretch 3 reps each side B2
t О _J H _J -J 2 TRX Half Kneeling Roll Out 5 reps each side C1
“ m D ° ° s ° г TRX Cossack Stretch 6 reps alternating C2
TRX Split Fly 8 reps alternating D1
TRX Plank Press 7 reps B3
T5 c TRX Chest Fly 45 sec J7
Z3 о TRX Pull-up 45 sec MS
02 TRX Hip Throw 45 sec alternating J8
□L < 0) Rest 1-2 min
TRX Hamstring Curl 45 sec E3
Ш T3 c TRX Hip Press 45 sec E4
CD < 3 о cc TRX Squat (Single Leg) 15 reps each leg L5
I Q. TRX Atomic Pike 45 sec A1
Ш Ш 0) Rest 1-2 min
CD TRX Hamstring Runner 45 sec alternating E1
i T3 c TRX Mountain Climber 45 sec alternating A3
CD Z Ш DC I— Roti TRX Pull Press 1 □ reps each leg H5
0 Rest 1 -2 min
CD REPEAT ROUNDS 1-3
AC AC2= 300 yd shuttle run Rest 3-4 min Repeat two more times Record results
СЛ
M
Week 11: Day 1
WORKOUT DURATION: 65 MIN
LEVEL: (>
EXERCISE REPS/TIME MAP
TRX Split Squat w/ M Deltoid Fly 5 reps E3
TRX Split Squat w/ T Deltoid Fly 5 reps E5
TRX Split Squat w/Y Deltoid Fly 5 reps F3
TRX Hip Hinge (Single Leg) 5 reps each leg F5
BILITY E MAP TRX Wall Slides (Stand Facing Away) 5 reps together/ 5 reps each arm G3
TRX Т-Spine Rotation 3 reps each side G5
H „ TRX Abducted Lunge Stretch 5 reps each side H3
MOB SEE f MOD (ВАС TRX Overhead Squat 5 reps H5
TRX Split Fly 8 reps alternating H6
TRX Incline Press 6 reps each leg F1
TRX Abducted Lunge 15 reps each leg F3
TRX Lunge 10 reps each leg D1
TRX Burpee 5 reps each leg C3
(T) Rest 1-2 min
TRX Inverted Row (Single Arm) 10 reps each arm H8
TRX Pike (Single Leg) 8 reps each leg D4
TRX Power Pull 10 reps each arm G8
TRX Hinge (Single Arm) 10 reps each arm H7
(T) Rest 1-2 min
TRX Squat Row (Single Arm/Leg) 10 reps each side M5
TRX Spiderman Push-up 10 reps each leg D3
TRX Squat Jump 45 sec N5
<,♦ ) Rest 1-2 min
REPEAT ROUNDS 1-3
Week 11: Day 2 t WORKOUT DURATIO LEVEL: 0 0 0 G -- -• N: 50 MIN (7)
TRX FORCE ITactical Conditioning Program
Ш
EXERCISE
REPS/TIME
MAP
TRX FORCE ITactical Conditioning Program
TRX Forward Lunge with Hip Flexor Stretch 5 reps each leg A1
TRX Wall Slides (Stand Facing) 5 reps together/ 5 reps each arm A2
TRX Hip Hinge (Wide Stance) 1 DI HMM D Hi 3 Hi 7 5 reps B1
TRX Long Torso Stretch 3 reps each side B2
TRX Half Kneeling Roll Out 5 reps each side C1
TRX Cossack Stretch 6 reps alternating C2
TRX Split Fly 8 reps alternating D1
TRX Burpee (R3
Max effort
CD
TRX Burpee CL)
Max effort
TRX Atomic Push-up
EXERCISE
REPS/TIME
MAP
TRX FORCE ITactical Conditioning Program
EXERCISE REPS/TIME MAP
TRX FORCE ITactical Conditioning Program
TRX Forward Lunge with Hip Flexor Stretch 5 reps each leg A1
5 reps together / TRX Wall Slides (Stand Facing) 5 reps eg=h grm A2
ITY IAP TRX Hip Hinge (Wide Stance) 5 reps B1
□ j P -J S П 7 TRX Long Torso Stretch 3 reps each side B2
TRX Half Kneeling Roll Out 5 reps each side C1
MOBI SEE Г MODI (FRO! TRX Cossack Stretch 6 reps alternating C2
TRX Split Fly 8 reps alternating D1
TRX Incline Press 6 reps each leg F1
T5 r- TRX Abducted Lunge 15 reps each leg F3
n Им fd TRX Lunge 10 reps each leg 01
LX. < Гам TRX Burpee 5 reps each leg C3
(7) Rest1-2 min REPEAT R0UND1
Ш CD TRX Inverted Row (Single Arm) 10 reps each arm H8
T3 C TRX Pike (Single Leg) 8 reps each leg D4
CL ZJ о DC TRX Power Pull 10 reps each arm G8
LU LU CD TRX Hinge (Single Arm) 10 reps each arm H7
w J I (Г) Rest1-2 min REPEAT R0UND2
CD EW ШГ T3 c 3 TRX Squat Row (Single Arm/Leg) 10 reps each side । M5
z, Ш □c CD TRX Spiderman Push-up 10 reps each leg D3
о DC TRX Squat Jump 45 sec N5
(7) Rest1-2 min REPEAT R0UND3
Week 12: Day 1
T}.....PT}-----
WORKOUT DURATION: 50 MIN
LEVEL: 0 0 0 0 0
i . : ' •• :
ц у ® w ц w ц ц
EXERCISE REPS/TIME MAP
TRX Split Squat w/ M Deltoid Fly 5 reps E3
TRX Split Squat w/ T Deltoid Fly 5 reps E5
TRX Split Squat w/ Y Deltoid Fly 5 reps F3
TRX Hip Hinge (Single Leg) 5 reps each leg E5
H < TRX Wall Slides (Stand Facing Away) 5 reps together/ 5 reps each arm G3
R й ш TRX Т-Spine Rotation 3 reps each side G5
d E TRX Abducted Lunge Stretch 5 reps each side H3
CQ Q О office 2»S“ TRX Overhead Squat 5 reps H5
TRX Split Fly 8 reps alternating H6
TRX Plank Press 7reps 83
lound TRX Chest Fly 45 sec J7
II MAP 1ИМ4 вЯж» TRX Pull-up 45 sec M8
IX TRX Hip Throw 45 sec alternating J8
© Rest1-2 min REPEAT R0UND1 1 -2 min
Ш f о TRX Hamstring Curl 45 sec E3
co < T a TJ c TRX Hip Press 45 sec E4
мнг^ЦИЬ* 3 о cc TRX Squat (Single Leg) 15 reps each leg L5
TRX Atomic Pike 45 sec A1
© Rest1-2 min REPEAT ROUND 2 1-2 min
5 Цс> T3 = TRX Hamstring Runner 45 sec alternating E1
z Ш TRX Mountain Climber 45 sec alternating A3
cc g TRX Pull Press 10 reps each leg H5
CD © Rest1-2 min REPEAT ROUND 3 1-2 min
AC Rest 1-3 min AC4 = Pro Agility Drill Repeat three more times 300 yard Shuttle run n я n- Repord results
Week 12: Day 2
M 1 2 f>-|- 3 j>-- AC -
4_J £_J WORKOUT DURAT LEVEL: © © 0 ( J ION: 7 0|0/i 0 MIN
TDX FOPP.F 1Тяп1-1г*я1 RnndiHnninn Ргппгят
П JJ & Э b » » V » ft
EXERCISE
REPS/TIME MAP
TRX FORCE ITactical Conditioning Program
TRX Forward Lunge with Hip Flexor Stretch 5 reps each leg A1
TRX Wall Slides (Stand Facing) 5 reps together/ 5 reps each arm A2
tS TRX Hip Hinge (Wide Stance) 5 reps B1
=J 5 Z) TRX Long Torso Stretch 3 reps each side B2
TRX Half Kneeling Roll Out 5 reps each side C1
MOBI SEE Г MOD (FROI TRX Cossack Stretch 6 reps alternating C2
TRX Split Fly 8 reps alternating D1
TRX Incline Press 6reps each leg F1
TRX Abducted Lunge 15 reps each leg F3
Q. cz ZD о TRX Lunge 10 reps each leg D1
< S CC TRX Burpee 5 ceps each leg C3
(T) Rest 1 -2 min
PHASE 1 TRX Inverted Row (Single Arm) 10 reps each arm H8
row’zJiH» "O TRX Pike (Single Leg) 8 reps each leg □ 4
c ZJ О TRX Power Pull 10 reps each arm G8
Ш Ш CD CC TRX Hinge (Single Arm) to Push Up 10 reps each arm H7
(T) Rest 1-2 min
CD z Ш □c TRX Squat Row (Single Arm/Leg) 1 0 reps each side M5
“O TRX Spiderman Push-up 1 0 reps each leg □ 3
cz о TRX Squat Jump 45 sec N5
CD DC (T) Rest 1 -2 min
REPEAT R0UND1-3
AC2=300 yd shuttle run Rest 3-4 min Repeat two more times Record results
MAP
REPS/TIME
EXERCISE
Week 12: Day 4
r}-*
WORKOUT DURATION: 40 MIN
TRX FORCE ITactical Conditioning Program
CUSTOMARY
ire mile
0.03
METRIC
25.4 millimeters /.
2.54 centimeters
0.025 meters
0.3 meters
0.91 meters
1,61 kilometers
grams
Ijtiams <
kilgrams i
metric toi
metric to|
28.35
453.59
0.45
0.91
1.02
lelavdp.}
idlavdp.l
liters
liter:
liters
ire inch
ire foot
ire foot
Sq.centimeters
square meters
square meters
hectares
sq.kilometers .
6.45
0.09
0.84
0.4
2.59
llllill
^^***•*•*•11
Appendix
PLUS 1 CHALLENGE
• AGILITY & CONDITIONING DRILLS
• TRX FORCE TACTICAL CONDITIONING PROGRAM DVD1
• TRX FORCE TACTICAL CONDITIONING PROGRAM DVD 2
Plus 1 Challenge
Four times during the FORCE Program, you will perform 'Plus T Challenges. This is a simple way to measure
improvements in your functional fitness and serves the added purpose of being a great metabolic conditioning
workout. The rest period remains constant whilethe workload grows so the Challenge becomes exponentially more
difficult with every set you complete.
INSTRUCTIONS:
Execute the Plusl Challenge as follows for each of
the three specified movements:
TRX Burpee (Left)
TRX Burpee (Right)
TRX Atomic Push-up.
The standard forPlusI isthatall movements must
be executed with good form without resting or
stopping between reps.
Perform the Plusl protocol to failure forthe first
movement,then the second movement,then the
third. First, perform the following protocol forthe
TRX Burpee (LT):
1. Perform 1 repetition, restIO sec.
2. Perform 2 repetitions,restIO sec.
3. Perform 3 repetitions, restIO sec...
Continue this pattern, adding one rep each setuntil
you are unable to completethe required reps con-
tinuously with good form.
Each time you begin the Plusl Challenge, you
should alternate the starting leg forthe first
movement,the TRX Burpee. Start with the left
leg thefirsttime, the right leg the nexttime and
continue to switch to the other leg every time you
begin the Challenge.
SCORE:
Your TRX Burpee (LT) Plus 1 seore is the highest
successful set.For example if you completed 8 reps but
failed on the Sth rep, your score=8. Record your score.
Resttwo minutes and begin the next movement,the
TRX Burpee (RT):
1. Perform 1 repetition, restIO sec.
2. Perform 2 repetitions,restIO sec.
3. Perform 3 repetitions,restIO sec...
SCORE:
Your TRX Burpee (RT) Plusl seore is the highest successful
set. For example if you completed 8 reps but failed on the
Sth rep, your score=8. Record your score.
Resttwo minutes and begin theTRX Atomic Push-up
Plusl Challenge:
1. Perform 1 repetition, restIO sec.
2. Perform 2 repetitions,restIO sec.
3. Perform 3 repetitions, restIO sec...
SCORE:
Your TRX Atomic Push-up Plusl score is the highest
successful set.For example if you completed 8 reps but
failed on the Sth rep, yourscore=8. Record your score.
Mobility
Mobility is critical for performance and every
day of the FORCE Program begins with a brief
Mobility Module. Mobility work is like brushing
your teeth—a simple action that doesn't take
a lot of effort but saves you a lot of pain and
hassle in the long run. This module integrates
mobility and stability to groove in your
movement patterns before you complete your
strength and speed work.
Complete the specified Mobility Module before
every FORCE workout and try to make time
for it on your 'off' days too. If you only have
ten minutes you're better off doing a Mobility
Module ratherthan a Strength Module.
Making time to do it every day will make you
more durable, help prevent injuries before the\
happen, and lay the foundation you need to
succeed in your strength, power, agility, and
conditioning work.
Speed
MPH 20 30 40 50 70 80 90 100
Plus 1 Challenge
VISUAL INSTRUCTIONS
TRX BURPEE
(LEFT SIDE)
1 rep, restIO sec, 2 reps,restIO sec,
3 reps,restIO sec, continue this pattern
to failure.
2 MINUTES REST, THEN:
TRX BURPEE
(RIGHT SIDE)
1 rep, restIO sec, 2 reps,restIO sec,
3 reps, restIO sec, continue this pattern
to failure.
2 MINUTES REST, THEN:
TRX ATOMIC PUSH-UP
1 rep, restIO sec. 2 reps,restIO sec,
3 reps. restIO sec, continue this pattern
to failure.
TRX FORCE I Tactical Conditioning Program
79
Agility & Conditioning
The purpose of these drills Is to improve agility
and anaerobic endurance.
ЗОО-YARD SHUTTLE RUN
Setup: Locate a flat surface, mark offlines 50 yds apart
as diagramed to the right.
Instructions: Line up in the sprint,crouch,or standup
start position with both feet and both hands behind the
starting line. If you're training alone time yourself with a
stopwatch or have a training partner with a stopwatch
give a preparatory command, "Ready." On the command
"Go”,run to the opposite end of the course and make
a direct turn by placing at least one foot on or over the
line. Without stopping, return to the starting line, make
another turn, and continue this pattern for three round
trips (300 yds total], sprinting past the finish line on the
last trip. Record the total time taken from your start,or
the command"Go,"to completion of the course.
Agility & Conditioning #1
Execute:
Sprint 300 yd shuttle
Rest two to four min
• Repeat (Two times total]
Score:
Record all times
80 TRX FORCE | Tactical Conditioning Program
A
: : so yds
I '
I •
t •
I I
*
И START I И FINISH I
* An alternative is to use a 25-yd marked course
and perform six round trips (300 ydstotal).
"Try not to take a circular path to make any turn.
Agility & Conditioning #2
Execute:
• Sprint 300 yd shuttle
• Rest two to four min
• Repeat two more times
(Three times total)
Score:
Record all times
£ $ Ь’ # до до до до до до до
Agility & Conditioning
The purpose ofthesedrillsistoimprove agility
and speed.
PRO AGILITY DRILL
Setup: Locate a flat surface, mark off lines 10 yds apart
and a 5 yd mark between the two lines as diagramed to
the right.
Instructions: Start in a two-point stance straddling the
Starting line or lying prone. On the command"GO,"open
to your right or left;sprint 5 yds;touch the line with your
hand,turn and sprint 10 yds and touch the line with your
hand,turn and sprint 5 yds through the finish line.
To completion of the course.
Agility & Conditioning #3
Execute:
• Sprint Pro Agility Drill
• Rest one to three min
• Repeat three more times
(Four times total)
Score:
Record all times
Agility & Conditioning #4
Execute:
• Sprint Pro Agility Drill
• Rest one to three min
• Repeat Pro Agility Drill
• Sprint 300 yd shuttle
• Rest two to four min
• Run Pro Agility Drill
(Complets sequence two more times,three times total)
Score:
Record all times
TRX FORCE | Tactical Conditioning Program
B1
BEYOND THE FORCE PROGRAM
Once you've completed the12-week FORCE Program,
it's not over. Join the FORCE community and gain
instant access to the latest FORCE training tips,
updated challenges, favorite workouts and
additional refreshes and updates.
In addition, you can go back through the Program again
using the next level of progression to increase your
challenge. You can repurpose any of the individual
workouts and alterthe number of sets, reps,time
per movement, orthe sequence and configuration
of rounds to exactly fit your training needs and how
much time you have to train.
CONNECT WITH THE FORCE COMMUNITY
TRX constantly adds new workout programs and
online content to help you get the most out of your
training and help you increase your TRX Suspension
Training knowledge. With TRX online resources you can
stay abreast ofthe latest FORCE developments, ask
FORCE FORUM:
Populated with experts who can help you with
programming, exercise progressions and even
marketing your training business.
TRXFORCE. com/con nect/forum
THE FORCE BLOG:
Offers new moves, training tips, stories and
ideas related to TRX FORCE.
TRXFORCE. com/con nect/blog
TRX TV:
A mobile-ready, ongoing video show offering
a steady stream of fresh tips, exercises and
30-minute workouts.
TRXtraining.com/connect/trx-tv
TRX DIRECTORY:
Search worldwide for TRX Trainers and
facilities that offer TRX Training programs.
TRXdirectory.trxtraining.com
TRX FUND:
The TRX Fund provides equipment.training, and
ongoing education to injured service members
and athletes who embody the warrior spirit.
TRXFORCE. com/ trxfund
STANDARDIZED FITNESS TESTS:
VisitTRXFORCE.com/ fitnesstest for a listing
of Standardized Fitness Teststo use for
FORCE benchmarking.
FACEBOOK
Find FORCE on Facebook at facebook, com/TRXFORCE
CUSTOMARY
METRIC
Length
1 inch 25.4 millimeters
1 inch 2.54 centimeters
1 inch 0.025 meters
1 foot 0.3 meters
1 yard 0.91 meters
1 mile 1.61 kilometers
Area
1 square inch 6.45 sq. centimeters
1 square foot 0.09 square meters
1 square yard 0.84 square meters
1 acre 0.4 hectares
1 square mile 2.59 sq. kilometers
Weight
1 ounce (avdp.J 28.35 grams
1 pound (avdp.J 453.59 grams
1 pound (avdp.J 0.45 kilograms
1 ton 0.91 metrictons
1 long ton 1.02 metrictons
Liquid
1 ounce 0.03 liters
1 cup 0.24 liters
1 pint 0.47 liters
1 quart 0.95 liters
1 gallon 3.79 liters
MAKE YOUR
BODY YOUR
MACHINE.
TRX FORCE High Intensity Workout
~M^> - 1 2 j> 3 }>—
WORKOUT DURATION: 20 MIN
LEVEL: 0 0 ® 0 0
Use this workout when you need a time-efficient
challenge or wantto add more volu me and intensity
to any training day in the FORCE Program. Apply
your Movement Mastery Mindset when using this
workout—only add intensity on top of quality movement.
TRX Forward Lunge with Hip Flexor Stretch 5 reps each leg
TRX Wall Slides (Stand Facing) 5 reps together / 5 reps each arm
г CL < TRX Hip Hinge (wide Stance) 5 reps
Ш —1 Z) TRX Long Torso Stretch 3 reps each side
1- Z TRX Half Kneeling Roll Out 5 reps each side
со о ш 111 О о о □с TRX Cossack Stretch 6 reps alternating
а сл *—* TRX Split Fly 8 reps alternating
TRX Squat Rowto Y Fly 60 sec
ТЗ TRX Low Row 80 sec
1 к С ZJ о TRX Power Pull 30 sec each arm
□С TRX Single Arm Bicep Curl 30 sec each arm
® Rest 1 -5 min
TRX Single Leg Squat 30 sec each leg
О TRX Hamstring Curl 30 sec
- 2 oun TRX Hip Press 30 sec
LL TRX Lunge 30 sec each leg
Rest 1-2 min
TRX Spiderman Push-up 30 sec each leg
TRX Suspended Crunch
1 "О С 60 sec
о TRX Atomic Pike 60 sec
СЕ
(7) Rest 1-2 min
TRX FORCE Tactical Conditioning Program
TRX
FORCE ®
To receive two additional bonus workouts,
register your product and activate your warranty atTRXtraining.com/activate.
To gain instant access to the latest FORCE training tips, updated challenges,favorite workouts and additional refreshes and updates join
the TRX FORCE community: TRXFORCE.cam/connect/forum and Facebook page: facebook.com/TRXFORCE.
TRX® constantly adds new workout programs and online content to help you get the most out of your training and help you increase your
TRX Suspension Training®knowledge. With TRX online resources you can stay abreastofthe latest FORCE developments,ask questions,
get answers, and share ideas.
TRX
© 2311. Fitness Anywhere LLC. All rights reserved.
TRX, TRX FORCE and Suspension Training aretrademarks or registed trademarks of Fitness Anywhere LLC in the USA and internationally.
Publication Date: Oct 2011
Country of First Publication: United States of America
Author; Fitness Anywhere LLC
This work is the exclusive copyright property of Fitness Anywhere LLC. protected under the laws of the United States of America, and internationally under the Berne Convention. No part of this work
may be copied, reproduced, or distributed otherthan by written permission of Fitness Anywhere. The unauthorizedreproduction or distribution of this copyrighted work is illegal. Criminal copyright
infringe ment, inclu ding infringement without monetary gain,is investigated by the FBI and is punishable by up to five years in federal prison and a fine of $250,000.
TRXFORCE.com
This Map shows the Leve II progressions for all strength movements is Phase II workouts. See the FORCE
Exercise Library on FORCE DVD *2 to scale these movements down to level I or up to Level III or higher
Phase I
Strength Module Map
TRX ATOMIC PIKE A1 TRX HIP ABDUCTION C1
TRX BICEPS CURL NS TRX HIP PRESS ca
TRX BODY SAW 811 TRX INVERTED ROW F4
TRX BURPEE A3 TRX LOW ROW TO CHEST PRESS l5
TRX CHEST PRESS hs| TRX LUNGE (1 HAND DOWN) D3
TRX CHEST PRESS H7 TRX OVERHEAD BACK EXTENSION F3
TRX HALF KNEEUNG ROLL OUT K7| TRX PIKE C3
TRX HAMSTRING CURL D1 TRX PLANK 02
TRX HAMSTRING RUNNER 831 TRX POWER PULL M7
TRX PULLUP 17 TRX SQUAT (SINGLE LEG) N7
TRX BESISTED TORSO ROTATION G5 TRX SQUAT ROW K5
TRX ROW SERIES LOW/EMD/HIGH G7 TRX SQUAT ROW (SINGLE ARM) L5
TRX SIDE LUNGE J7 TRX SQUAT Y FLY N5
TRX SIDE PLANK El TRX TRICEPS PRESS MS
TRX SIDE PLANK (SINGLE LEG) F1 TRX Y DELTOID FLY TO T FLY L7
TRX SPIDERMAN PUSH UP E3
TRX SQUAT H6
'JUL
MIO CALE
TRX HAMSTRING RUNNER midcale
TRX HIP ABDUCTION mid cale
MID CALE
TRX HAMSTRING CURL midcale
TRX LUNGE (1 HANG DOWN)
MID CALE
TRX SIDE PLANK mid dale
TRX SPIDERMAN PUSH-UP
MID CALE
TRX SIDE PLANK (SINGLE LEG)
MID CALE
TRX OVERHEAD BACK EXTENSION
MID LENGTH
TRX INVERTED ROW
MID SHORTENED
TRX RESISTED TORSO ROTATION
TRX ROW SERIES LOW/MEDIUM/HIGH short
Low Medium Htah
TRX CHEST PRES
LONG
TRX SQUAT MIO LENGTH
TAX CLOCK PRESS
LONG
Г/
This Map shows the Leve II progressions for all strength movements is Phase II workouts. See the FORCE Exercise Library on FORCE DVD #2 to scale these movements down to level 1 or up to Level III or higher. Phase II
B3 Strength Module Map
TRX ABDUCTED LUNGE И 1 TRX HIP ABDUCTION TRX LUNGE E3 TRX SIDE PLANK (SINGLE LEG) F3
TRX ATOMIC PIKE A1 TRX HIP PRESS ВТ TRX MOUNTAIN CLIMBER Й| TRX SIDE PLANK (SINGLE LEG TO KNEE TUCK) F4
ТИХ BICEPS CURL (SINGLE ARM) H7| TRX HIP PRESS (SINGLE LEG] B2 TRX OVERHEAD SQUAT H6 TRX SPIDERMAN PUSH-UP F1
TRX CHEST FLY G6 TRX HIP THROW K5 TRX PIKE CT TRX SPUT FLY L5
TRX HCEST PRESS GS| TRX INCLINE PLANK D1 TRX PLANK PRESS E1 TRX SPRINTER START L7
TRX HAMSTRING CURL B4 TRX INCLINE PRESS 03 TRX PULL PRESS «I TRX SQUAT (SINGLE LEG K7
TRX HAMSTRING RUNNER cs| TRX INVERTED ROW (SINGLE ARM) N7 TRX PULL-UP I7 TRX SQUAT (SINGLE LEG) TO M5
TRX HINGE H5 TRX LOW ROW TO BICEPS TRX RESISTED TORSO ROTATION M CROSSING BALASNCE LUNGE
G7
TRX HINGE (SINGL ARM) js| CURL TO Y FLY TRX ROW (SINGLE ARM) J7 TRX SQUAT ROW M7
TRX SQUAT ROW (SINGLE ARM) N5
TRX LOW ROW TO CHEST PRESS
MID LENGT
77WZ
□VER SHORTENED
Side view
TRX MOUNTAIN CLIMBER
TRX HIP PRESS
MID CALE
TRX HIP PRESS „„„„ c
MID CALE
(SINGLE LEG)
TRX HIP ABDUCTION mid cale
TRX HAMSTRING CURL mid dale
TRX PIKE
MID
TRX HAMSTRING RUNNER
MID CALE
TRX INCLING PLANK
MID CALE
TRX INCLINE PRESS
MID CALE
Side view
MID CALE
TRX SPIDERMAN PUSH-UP
TRX SIDE PLANK
(SINGLE LEG)
MID CALE
TRX SIDE PLANKCSINGLE
LEG TO KNEE TUCK)
MIO CALE
TRX CHEST PRESS
LONG
TRX CHEST FLY long
TRX OVERHEAD SQUAT mid length
MID LENGTH
This Map shows the Leve II progressions for all strength movements is Phase II workouts. See the FORCE
Exercise Library on FORCE DVD #2 to scale these movements down to level I or up to Level III or higher
TRX ABDUCTED LUNGE FS TRX HINGE G7
TRX ATOMIC PIKE A1 TRX HINGE (SINGLE ARM) H7
TRX BICEPS CURL (SINGLE ARM) TRX HINGE (SINGLE ARM) TO PUSH-UP G5
TRX BODY SAW B1 TRX HIP PRESS E4
TRX BURPEE C3 TRX HIP THROW J8
TRX CHEST FLY J7 TRX INCLINE PRESS F1
TRX CLOCK PRESS ‘7 TRX INVERTED ROW (SINGLE ARM) H8
TRX HAMSTRING CURL E3 TRX LOW ROW TO BICEPS K5
TRX HAMSTRING RUNNER CURL TO Y FLY
I 5 I
Phase III
Strength Module Map
TRX LUNGE D1 TRX PULL-UP
TRX MOUNTAIN CLIMBER A3 TRX RESISTED TORSO ROTATION
TRX OVERHEAD BACK EXTENSION N7 TRX SIDE LUNGE
TRX OVERHEAD SQUAT M7 TRX SPIOERMAN PUSH-UP D3
TRX PIKE C1 TRX SQUAT (SINGLE LEG) L5
TRX PIKE (SINGLE LEG) D4 TRX SQUAT JUMP N5
TRX PLANK PRESS B3 TRX SQUAT ROW (SINGLE ARM / LEG) M5
TRX POWER PULL BB TRX Y DELTOID FLY TO T FLY JS
H5
TRX PULL PRESS
TRX PULL PRESS long
TRX PULL-UP
OVER SHORTENED
TRX ATOMIC PIKE
MID CALE
TRX MOUNTAIN CLIMBER
MID CALE
TRX PLANK PRESS
MID CALE
TRX PIKE
MID CALE
MID CALE
TRX BURPEE
TRX LUNGE
MID CALE
TRX SPIDERMAN PUSH-UP mid cale
TRX PIKE (SINGLE LEG) mid calf
TRX HAMSTRING RUNNER
MID CALE
TRX HAMSTRING CURL
TRX INCLINE PRESS
MID CALE
TRX ABDUCTED LUNGE
MID CALF
Side view
TRX POWER PULL mid length
TRX PULL PRESS
LONG
TRX INVERTED ROW
(SINGLE ARM)
rm
TRX BICEPS CURL (SINGLE ARM)
MID LENGTH
TRX CHEST FLY
LONG
TRX HIP THROW mio calf
TRX CLOCK PRESS long
TRX SIDE LUNGE
MID CALF
TRX OVERHEAD SQUAT mio length
TRX SQUAT JUMP
MID LENGTH
TRX OVERHEAD BACK EXTENSION
MID LENGTH
TRX ROW (SINGLE ARM)
MIO LENGTH
TAX HIP THROW
MID CALF
TRX SQUAT
(SINGLE LEG)
TRX HINGE
(SINGLE ARM)
MID LENGTH
7Ч
TRX SPLIT FLY
MID LENGTH
I
TRX SQUAT (SINGLE LEG) TO CROSSING BALANCE LUNGE mid
LONG
TRX SQUAT ROW (SINGLE ARM)
MID LENGTH
TRX INVERTED ROW (SINGLE ARM)
OVER SHORTENED
TRX SPRINTER START
LONG
TRX SIDE LUNGE
ДО
MID LENGTH
TRX SQUAT ROW
MID LENGTH
TRX HALF KNEELING ROLL OUT
MID LENGTH
MID LENGTH
TRX POWER PULL
l *
!
MID LENGTH
TRX SQUAT Y FLY mid length
TAX SUQAT (SINGLE LEG)
MID LENGTH
Mobility Module
(FRONT)
(BACK)
TAX ABDUCTED LUNGE STRETCH H3
TRX HIP HINGE (SINGLE LEG) F5
TRX HPLIT Fly H6
TRX SPLIT SQUAT (W/M DELTOID Fly) E3
TRX SPLIT SQUAT IW/ T DELTOID Fiy) E5
TRX SPLIT SQUAT (W/ V DELTOID Fly) F3
TRX T-SPINE ROTATION G5
TRX OVERHEAD SQUAT H5
TRX WALL SLIDES (STNO FACING AWAY) G3
TAX FORWARD LUNGE WITH HIP FLEXOR STRETCH
MID LENGTH
TRX WALL SLIDES (STAND FACING) mid length
NoteiKeep tension
TRX LONG TORSO STRETCH
MID LENGTH
TAX HALF KNEELING ROLL OUT
MID LENGTH
SPLIT SQUT (W/ M DELTOID FLY) mid length
TRX SPLIT SQUT (W/ T DELTOID FLY)
MID LENGTH
TRX SPLIT SQUT (W/Y DELTOID FLY)
MID LENGTH
TRX WALL SLIDES (STAND FACING AWAY)
MID LENGTH
Note: Keep tension
TRX T-SPINE ROTATION mid length
TRX OVERHEAD SQUAT
MID LENGTH
TRX SPLIT FLY
MID LENGTH
TRX ATOMIC PIKE
LEVEL 1
TRX ATOMIC PIKE
LEVEL 2
—*
TRX ATOMIC PIKE
LEVEL 3
REPEAT ON OPPOSITE SIDE
REPEAT ON OPPOSITE SIDE
REPEAT ON OPPOSITE SIDE
TRX BICEPS CURL
LEVEL 1
TRX BODY SAW
LEVEL 1
TRX BURPEE
LEVEL 1
REPEAT ON OPPOSITE SIDE
REPEAT ON OPPOSITE SIDE
REPEAT ON OPPOSITE SIDE
REPEAT ON OPPOSITE SIDE
TRX BURPEE
LEVEL 2
TRX BURPEE
LEVEL 3
TRX BURPEE
LEVEL 4
к
TRX CHEST FLY
LEVEL 1
7
TRX CHEST FLY
LEVEL 2
TRX CHEST FLY
LEVEL 3
TRX CHEST PRESS
LEVEL 1
TRX CHEST PRESS
LEVEL 2
TRX COSSACK STRETCH
TRX FORWARD LUNGE WITH
HIP FLEXOR STRETCH
TRX HALF KNEELING
ROLL OUT
LEVEL 1
-
TRX HAMSTRING CURL
LEVEL 1
TRX HAMSTRING CURL
LEVEL 2
TRX HAMSTRING CURL
LEVEL 3
TRX HAMSTRING RUNNER
LEVEL 1
TRX HAMSTRING RUNNER
LEVEL 2
TRX HAMSTRING RUNNER
LEVEL 3
REPEAT ON OPPOSITE SIDE
REPEAT ON OPPOSITE SIDE
REPEAT ON OPPOSITE SIDE
REPEAT ON OPPOSITE SIDE
REPEAT ON OPPOSITE SIDE
TRX HINGE
LEVEL 1
TRX HINGE
LEVEL 2
TRX HINGE
LEVEL 3
TRX HIP ABDUCTION
LEVEL 1
TRX HIP ABDUCTION
LEVEL 3
TRX HIP HINGE
(SINGLE LEG)
TRX HIP HINGE
(WIDE STANCE)
TRX HIP PRESS
(SINGLE LEG)
LEVEL 1
TRX HIP PRESS
(SINGLE LEG)
LEVEL 2
REPEAT ON OPPOSITE SIDE
REPEAT ON OPPOSITE SIDE
TRX HIP PRESS
(SINGLE LEG)
LEVEL 3
REPEAT ON OPPOSITE SIDE
TRX HIP PRESS
LEVEL 1
TRX HIP THROW
LEVEL 1
TRX HIP THROW
LEVEL 2
TRX INCLINE PLANK
LEVEL 4
TRX INCLINE PRESS
LEVEL 1
TRX INCLINE PRESS
LEVEL 2
REPEAT ON OPPOSITE SIDE
TRX INVERTED ROW
Д (SINGLE ARM)
LEVEL 3
REPEAT ON OPPOSITE SIDE
—a
TRX INVERTED ROW
LEVEL 1
TRX INVERTED ROW
LEVEL 3
REPEAT ON OPPOSITE SIDE
TRX LONG TORSO STRETCH
TRX LOW ROW
TO BICEPS CURL
TO Y FLY
LEVEL 1
TRX LOW ROW
TO BICEPS CURL
TO Y FLY
LEVEL 2
TRX LOW ROW
TO BICEPS CURL
TO Y FLY
LEVEL 3
TRX LOW ROW TO
CHEST PRESS
LEVEL 1
TRX LOW ROW TO
CHEST PRESS
LEVEL 2
TRX LOW ROW TO
CHEST PRESS
LEVEL 3
REPEAT ON OPPOSITE SIDE
REPEAT ON OPPOSITE SIDE
TRX MOUNTAIN CLIMBER
LEVEL 1
TRX MOUNTAIN CLIMBER
LEVEL 2
TRX MOUNTAIN CLIMBER
LEVEL 3
TRX OVERHEAD BACK
EXTENSION
LEVEL 1
TRX OVERHEAD SQUAT
LEVEL 1
TRX OVERHEAD SQUAT
LEVEL 2
TRX OVERHEAD SQUAT
* LEVEL 3
TRX PIKE
(SINGLE LEG)
LEVEL 1
REPEAT ON OPPOSITE SIDE
TRX PIKE
LEVEL 1
TRX PIKE
LEVEL 3
TRX PIKE
LEVEL 2
TRX PLANK PRESS
LEVEL 1
TRX PLANK PRESS
LEVEL 2
TRX PLANK PRESS
LEVEL 3
TRX PLANK
LEVEL 1
TRX PLANK
LEVEL 2
TRX PLANK
LEVEL 3
TRX POWER PULL
LEVEL 1
TRX POWER PULL
LEVEL 3
TRX POWER PULL
LEVEL 2
TRX PULL PRESS
LEVEL 1
r
TRX PULL-UP
LEVEL 1
TRX PULL-UP
LEVEL 2
TRX PULL-UP
LEVEL 3
TRX RESISTED TORSO
ROTATION
LEVEL 1
TRX RESISTED TORSO
ROTATION
LEVEL 2
REPEAT ON OPPOSITE SIDE
REPEAT ON OPPOSITE SIDE
REPEAT ON OPPOSITE SIDE
TRX ROW SERIES
(L, M, H)
LEVEL 1
TRX SIDE LUNGE
LEVEL 1
TRX SIDE LUNGE
LEVEL 2
TRX SIDE LUNGE
LEVEL 3
I
TRX SIDE PLANK
(SINGLE LEG W/ KNEE TUCK)
LEVEL 1
REPEAT ON OPPOSITE SIDE
TRX SIDE PLANK
(SINGLE LEG)
LEVEL 1
REPEAT ON OPPOSITE SIDE
REPEAT ON OPPOSITE SIDE
TRX SIDE PLANK
(SINGLE LEG)
TRX SIDE PLANK
(SINGLE LEG)
LEVEL 3
4
J
1
REPEAT ON OPPOSITE SIDE
f
г
TRX SIDE PLANK
LEVEL 1
REPEAT ON OPPOSITE SIDE
REPEAT ON OPPOSITE SIDE
REPEAT ON OPPOSITE SIDE
REPEAT ON OPPOSITE SIDE
TRX SPLIT FLY
LEVEL 1
TRX SPLIT FLY
LEVEL 2
TRX SPLIT FLY
LEVEL 3
TRX SPLIT SQUAT
WITH M DELTOID FLY
REPEAT ON OPPOSITE SIDE
TRX SPLIT SQUAT
WITH T DELTOID FLY
REPEAT ON OPPOSITE SIDE
TRX SPLIT SQUAT
WITH Y DELTOID FLY
REPEAT ON OPPOSITE SIDE
TRX SQUAT (SINGLE LEG) TO
CROSSING BALANCE LUNGE
LEVEL 1
REPEAT ON OPPOSITE SIDE
TRX SQUAT (SINGLE LEG) TO
CROSSING BALANCE LUNGE
LEVEL 2
REPEAT ON OPPOSITE SIDE
TRX SQUAT (SINGLE LEG) To)
CROSSING BALANCE LUNGE
LEVEL 3
REPEAT ON OPPOSITE SIDE
TRX SQUAT (SINGLE LEG)
LEVEL 2
TRX SQUAT (SINGLE LEG)
LEVEL 3
TRX SQUAT (SINGLE LEG
LEVEL 1
REPEAT ON OPPOSITE SIDE
REPEAT ON OPPOSITE SIDE
REPEAT ON OPPOSITE SIDE
TRX SQUAT JUMP
LEVEL 1
TRX SQUAT JUMP
LEVEL 2
•>
TRX SQUAT JUMP
LEVEL 3
REPEAT ON OPPOSITE SIDE
TRX SQUAT ROW
(SINGLE ARM)
LEVEL 1
TRX SQUAT ROW
(SINGLE ARM)
LEVEL 2
REPEAT ON OPPOSITE SIDE
TRX SQUAT ROW
(SINGLE ARM)
LEVEL 3
’QUS-
REPEAT ON OPPOSITE SIDE
TRX SQUAT ROW
(SINGLE ARM/LEG)
LEVEL 1
REPEAT ON OPPOSITE SIDE
TRX SQUAT ROW
(SINGLE ARM/LEG)
LEVEL 2
REPEAT ON OPPOSITE SIDE
TRX SQUAT ROW
(SINGLE ARM/LEG)
LEVEL 3
REPEAT ON OPPOSITE SIDE
TRX SQUAT ROW
LEVEL 1
TRX SQUAT ROW
LEVEL 2
TRX SQUAT
Y FLY
LEVEL 3
TRX SQUAT
SPLIT FLY
LEVEL 4
TRX SQUAT
LEVEL 1
TRX SQUAT
LEVEL 2
TRX SQUAT
LEVEL 3
TRX TRICEPS PRESS
LEVEL 3
TRX T-SPINE ROTATION
REPEAT ON OPPOSITE SIDE
TRX WALL SLIDES
(STAND FACING AWAY)
TRX WALL SLIDES
(STAND FACING)
TRX Y DELTOID FLY
TO T FLY
LEVEL 1