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Progression:
A compound exercise is a strength movement followed by either a less intense strength movement or a
plyometric. Compound exercises have 30-seconds of rest in between exercises and 2-minutes of rest in
between sets. All exercises are three sets.
Example: Alternating Single Leg TRX Squat Compound w/Box Jump 20/24 on last two sets To do this
exercise, the first set would simply be the TRX single leg squat. Rest 2-minutes and then do another set of
TRX single leg squats, rest 30-seconds then do the box jumps. That completes set 2. Rest 2-minutes and
then do another set of TRX single leg squats, rest 30-seconds then do the box jumps. That completes set 3.
Rest 2-minutes and then proceed to the next exercise. For single exercises sets like the TRX Sprinter Start,
rest 2-min in between exercises and sets then move to the next exercise.
Take each set to failure. Adjust the angle of the TRX to fail at the correct number on set one. If you
cannot get to that number on set two or three or any subsequent set, (with perfect form) thats OK, thats
the correct weight. This way you always lift to failure if the first set is correct. To do this phase
properly, you must do all reps at speed on the positive phase of the lift. Once the speed of the lift on
the positive phase can no longer be maintained, failure is achieved.
Mobility/Warm-up
Always start with the mobility/warm-up module and move from one exercise to the next without any
rest. This portion of the workout is done at an effort level that is very light and is used to prepare the
body for the more intense work that follows. Focus on stretching and increasing joint mobility. If you feel
like you need to do more than the prescribed reps or sets to completely warm up, feel free to add more
reps/sets. If time permits, light cardio is also a good option to add to the mobility module. Spend a
minimum of 10-minutes on mobility and warm-up.
Cool Down
The cool down is an essential part of every training session. Do not skip the cool down. Take 10minutes to gradually allow your heart rate and breathing to lower to a comfortable level while stretching
major muscle groups in the upper and lower body. Three options are given for the cool down. Choose the
option that best fits your needs.
Option #1: Pick standard stretches from the MX Full Body Flex.pdf document. Depending on
time constraints, do as many static stretches as possible focusing on large muscle groups that you
feel are inflexible.
Option #2: Pick stretches from the Foam Roll Exercises.pdf document. Depending on time
constraints, do as many positions as possible focusing on large muscle groups that you feel are
tight or sore. For more details on foam rolling and myofascial release, please see this document.
Option #3: If you are an experienced athlete, pick a routine that works best for you. Focus on
muscle groups or areas that you feel need work.
Questions:
If you have questions about this or any of the other workouts, please post them on the Virtual Trainer
Premium Training Forum located within your Training Peaks account.
Good luck with your workout!
Core
Warm-up
Mobility
Exercise
Reps/Time
5 Reps
6 Reps Alternating
Sets
Set 1
Set 2
Set 3
12 Squats/leg
(2-min rest)
Repeat set 2
12 TRX Ham
(2-min rest)
Repeat set 2
Repeat set 1
Repeat set 2
Repeat set 1
Repeat set 2
Repeat set 1
Repeat set 2
Repeat set 2
12 (2-min rest)
Repeat set 1
Repeat set 2
12 (2-min rest)
Repeat set 1
Repeat set 2
12 (2-min rest)
Repeat set 1
Repeat set 2
Repeat set 1
Repeat set 2
Repeat set 1
Repeat set 2
Important Note: on all TRX exercises, especially abdominal ones: maintain proper neutral spine at all costs,
AVOID letting lumbar (lower) spine sag.
EXERCISE LIBRARY
Mobility/Warm-up
TRX Forward Lunge with
Hip Flexor Stretch
EXERCISE LIBRARY
Alternating Single Leg
TRX Squat Compound
w/Box Jump 20/24
on last two sets
Men = 24
Women = 20
TRX = Mid Length
Foot Leaves
Ground
TRX = Long
Side View