e-book Instructions on Advanced Exercises

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Build your own exercise routine

In this case, after your payment on 2Checkout. Once you have downloaded the ebook you will be asked for a password, in order to open the ebook. In order to save the book, open the Downloads folder and move the book from the Downloads folder to any desired location. You will get a personal copy of the ebook with encryptions for your personal use. You may create a printed copy of PDF books solely for your own personal use. Facing away from the anchor point, place left foot in both TRX stirrups and plant right foot firmly on the floor.

Lower into a lunge, extending left leg behind you, without losing the bend in your knee. Return to the starting position and repeat on the other leg. How-to: Regular squats are essential to build a strong lower body. Add a TRX to the mix to help improve your form or even to give you some stability and support if you need it.

Stand facing the TRX, holding both handles in front of your waist with elbows bent by your sides. Lower into a squat, extending arms in front of you at eye level. Push yourself back up to the starting position. How-to: Get your hammies in on the action! Lie faceup with arms extended by your sides. Place heels in the stirrups and press down to secure them.

Keeping core tight, lift hips off the floor. Straighten legs to return to the starting position.

Start as you would to perform the hamstring pull-in see No. Instead of pulling both heels toward your hips at the same time, alternate legs. Isolating each leg will make this move even more challenging.

Vocabulary exercises

How-to: It might have a pretty name, but this is one tough leg exercise. Stand facing the anchor and grab the TRX handles, keeping elbows bent by your sides. Raise right knee until thigh is parallel to the floor. Squat low, simultaneously swinging right leg behind and across your body until you can place right toes on the floor to the left of your left foot. The side movement engages your hip adductors, which help your glutes and quads move properly. Stand facing the anchor, feet shoulder-width apart.

Hold a TRX handle in each hand in front of your waist, elbows bent by your sides.

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Plant right leg firmly on the floor and take a big step to the side with left leg, bending left knee as you lower your body into a side lunge. How-to: While challenging on their own, these two moves make an even more powerful pair. Perform the curtsy lunge No. Stand facing the anchor. Hold the TRX handles out in front of you, palms facing each other.

Bend your elbows and position them by your sides. Bring right knee up in front of you, until upper leg is at a degree angle. Lower into a squat, bringing right leg back behind left, without letting right leg touch the floor. Reverse the movement and return to the knee-up position. How-to: Thought regular mountain climbers were tough? Try flipping your body and use your arms to hold yourself up from behind, engaging your entire body as you push through the movement. Sit underneath the TRX and hook your heels into the stirrups.

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Place palms on the floor behind you with fingers pointed toward feet. Lift your body off the floor, keeping a slight bend in your elbows. Bring right knee in toward chest, extend back to the starting position, and immediately repeat with left knee. Alternate as quickly as you can without losing form. How-to: Give a regular suspended plank a little extra push by getting your legs and hips in on the action.

Get into regular suspended plank position. Pause for a few seconds before returning to the starting position.

Examples in Every Chapter

How-to: A truly excellent total-body move, this exercise will work you from your head to your toes. Stand with legs shoulder-width apart and grasp the handles in front of you. Lower into a squat as you extend arms up in front of you. Explode up to standing, spreading arms to form an overhead V. How-to: For sprinter-worthy legs ever notice how muscular their quads are? Stand facing the TRX anchor and grasp the handles in front of your chest. Lean forward, shifting weight to the balls of your feet until the straps become taut.

Bend your left knee in front of you. Keep core engaged and drive right knee forward until right thigh is parallel to the floor. Pause at the top, then return to the starting position. How-to: If regular glute bridges are the key to a superior posterior, just imagine what added instability can do for the rear view. Lie on your back and place your heels in the stirrups. Bring heels close to hips until your legs form a degree angle. Extend arms out beside you and lift hips until upper body is at a diagonal.

Lower back to the starting position. Flying through this move will get your heart rate soaring, torch some serious calories, and set your muscles on fire. Slip your feet into the stirrups and settle into your trusty plank position. Just as you would with your feet on the floor, alternate bringing each knee to your chest.

Speed up without losing control over your movements — a much bigger challenge when your feet are dangling!

How-to: Ah, burpees. The exercise everyone loves to hate, made even more challenging for some serious strong-body benefits.


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Adjust the TRX strap so that it hangs at mid-calf. Place your right foot in the stirrup behind you. Lower your body into plank position but keep your free left foot suspended next to right foot. Lower into a push-up and, as you raise your torso back up, pull left foot to your chest as you return to standing. Stand facing the TRX, holding both handles in front of your waist, with elbows bent by your sides.


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