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7/16/2019 TRX-POWER-CORE-WORKOUT-DOWNLOAD.pdf
http://slidepdf.com/reader/full/trx-power-core-workout-downloadpdf 1/20
TRX Power Core Workout
This quick visual reference for TRX
Power Core shows the intermediate
progression from the 30-minute
workout. Follow along to develop the
strength and stability needed in the
core, hips and throughout the body
in order to train for power eectively.
To see the beginner and advanced
progressions, please watch the
workout video.
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TRX Power Core Workout
TRX PRONE ABDUCTION
TRX PIKE
TRX HIP PRESS (LEGS STRAIGHT/ ON HANDS)
TRX SIDE PLANK (W/ DOUBLE KNEE TUCK)
TRX LOW ROW TO HINGE
TRX HINGE (SINGLE ARM)
TRX LUNGE (W/JUMP)
TRX SQUAT ROW (SINGLE ARM)
10 REPS
10 REPS
10 REPS
5 REPS
8 REPS
8 REPS E
10 REPS
8 REPS E
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TRX CROSSING BALANCE LUNGE (UNDER ANCHOR)
TRX ABDUCTED LUNGE ( W/ SIDE HOP)
TRX SQUAT JUMP
TRX HIP HINGE (SINGLE LEG W/ SNAP)
TRX SUMO SQUAT
KETTLEBELL SWING
TRX FRONT SQUAT (W/ HOP)
SANDBAG CLEAN
8 REPS EACH
8 REPS EACH
10 REPS
10 REPS EAC
10 REPS
PLUS 1 (TO 5)
PLUS 1 (TO 5)
PLUS 1 (TO 5)
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TRX PRONE ABDUCTION
10REPS
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TRX PIKE
10REPS
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TRX HIP PRESS(LEGS STRAIGHT/ ON HANDS)
10REPS
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TRX SIDE PLANK(W/ DOUBLE KNEE TUCK)
5REPS
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TRX LOW ROW TO HINGE
8REPS
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TRX HINGE(SINGLE ARM)
8REPS EACH ARM
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TRX LUNGE(W/ JUMP)
10REPS EACH LEG
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TRX SQUAT ROW(SINGLE ARM)
8REPS EACH ARM
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TRX CROSSING BALANCE LUNGE(UNDER ANCHOR)
8REPS EACH LEG
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TRX ABDUCTED LUNGE(W/ SIDE HOP)
8REPS EACH LEG
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TRX SQUAT JUMP
10REPS
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TRX HIP HINGE(SINGLE LEG W/ SNAP)
10REPS EACH LEG
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TRX SUMO SQUAT
10REPS
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KETTLEBELL SWING
1-5
PLUS 1
CHALLENGE
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TRX FRONT SQUAT(W/ HOP)
1-5
PLUS 1
CHALLENGE
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SANDBAG CLEAN
1-5
PLUS 1
CHALLENGE
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© 2011 Fitness Anywhere, LLC., San Francisco, California. All rights reserved.
No portion of this guide may be reproduced or transmitted in any form by any means, electronic, mechanical, photocopy, recording or otherwise without permission of the publisher.
For information on reprints contact [email protected].
Limitation of Liability
The information in this guide is distributed on an “as is” basis without warranty. While every precaution has been taken in the preparation of this guide, Fitness Anywhere shall not have
any liability, express or implied, to any person or entity with respect to any loss or damage caused or alleged to be caused directly or indirectly by the instructions contained in this guide.
Intellectual Property Rights
Fitness Anywhere®, TRX®, Suspension Training®, Vector Resistance®, Make your body your machine®, the X® (Globe design), Suspension TrainerTM
, , TRX FORCETM
, TRX FORCE TrainingTM
,
TRX Sports MedicineTM
, Door AnchorTM
, XmountTM
, Suspension FrameTM
, XtenderTM
, are trademarks and registered trademarks of Fitness A nywhere, Inc. in the U.S. and other countries.
Patent Nos. 7,651,488, 7,806,814, 7,044,896, 7,762,932. Other domestic and international patents pending.
Fitness Anywhere, LLC.
755 Sansome St.
San Francisco, CA 94133
Publication Date: July 2011
Author: Fitness Anywhere, LLC.
Connect: facebook.com/TRXtraining twitter.com/TRXtraining youtub