Name: Playbook - Juli Bauer Roth - TRX Upper Body & Core
Uploaded: 2025-11-04T16:47:54.972Z
Description: TRX Upper Body & Core

- Start by standing with your feet together 
- In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Jumping jacks

Plate or dumbbell arm circles

Quadruped T-spine rotation R

Quadruped T-spine rotation L

- Bend forward and walk hands into a plank position 
- Follow through with a push up
- Walk hands back to feet and stand

Inchworm to push up

- Raise your hips off the ground into a crab crawl position
- Alternately lift one foot and the opposite hand, tapping your toes
- Repeating back and forth for time or reps

Crab toe taps

Warm-up

- Grab the handles and stand with your body facing away from the anchor point.
- Step forward until all slack is removed from the suspension straps, extend arms overhead and with a 90-degree bend at elbows. Elbows are pointing forward with neutral wrists.
- Assume a split stance position and lunge forward until straps feel tight (maintain this foot/body position throughout the exercise).
- Tighten your core, exhale, and extend (straighten) at the elbows pressing your body away from your arms. Upper arms don’t move and elbows continue to point forward away from your body throughout the exercise.

Trx tricep extensions

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles forming a W
- Engage your rear delts and upper back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX W raise

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles forming a 
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX Y raise

Triceps & Shoulders

- With the straps at mid-calf length, place your feet into each of the foot cradles.
- Lift your knees off the ground, coming into a plank position with your hands directly underneath your shoulders. Your back should be flat, and your core should be engaged (there should be no arch or dip of the torso visible).
- Lift your hips up towards the ceiling (as high as your mobility allows), pressing your head through your shoulders. Lower back down into your plank position.

TRX pikes

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles 
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX row

- Grab the handles and stand with your body facing the anchor point. 
- Walk your feet toward the anchor point keeping core tight. This places your body slightly leaned back with tension on the cables. 
- Start with elbows bent higher than your shoulders, palms facing you, and handles toward your forehead.
- Maintain a strong plank position and slowly lower your body back towards the floor until arms are straight.
- Slowly bend your arms with control and curl yourself towards the handles to start position.

Trx bicep curls

Biceps & Back

- Start in a high plank position with your feet in the TRX handles 
- Tuck your knees in and out towards your chest

TRX knee tucks

- Set straps to mid calf length and place both feet in the foot cradles. Begin an a plank position.  
- Engage your core. Pull both knees together toward your left elbow keeping your hips as level as possible. Extend legs back to the starting position. Repeat on the right side.

Trx oblique crunches

Core Circuit

Childs pose with stretch

- Lie on the floor on your belly with your forehead to the floor. Place your hands palm down on the floor, alongside your ribs.
- Bring your legs together. Keep the tops of your feet pressed to the floor, and as you inhale, peel your chest slowly off the floor. Squeeze your shoulder blades together, down, and away from your ears. Keep your elbows pointed directly back. Bring your belly button to your spine to protect the low back.
- If the low back feels fine here, you can start to lift the torso higher by pressing your hands into the floor.

Cobra Stretch

Scorpion stretch

- Stand tall with feet shoulder width apart
- Lift arms to your side to your rear, and interlock your fingers with your palms facing each other.
- Push arms back and ups until you feel the stretch in your chest, and hold stretch

Double arm chest stretch

- Reach your hand behind your head
- Grasp your elbow and gently pull
- Hold for 10 to 20 seconds, then switch sides

Tricep stretch

Cool down

TRX Upper Body & Core

Gym Glutes

Adrienne Isaacs

Kristen Larson

Dumbbell Lower Body

Loved this one! The curtsy lunges at the end were 😈😈

Rachelle

Lisa Marino

One of my go-to’s for when I just need a quick full body workout! So simple but so hard!

Shannon Hooper

Alicia

KBs are one of my favorite tools! Excellent burn!

Nichell

KB HIIT

Melissa

TRX Workout

Loved this one! That 1.5 RDL was 🍑🔥!!!

Love these simple and to the point workouts!

Leah henriksen

Gym Full Body

Reall enjoyed this arm and shoulder burner!

Charly

Terri

Sara

Dumbbell Upper Body

Hamstrings

Jessica

Shoulders

Great little burner! The METCON was a beast, but so good!

CrossFit Style Workout

Jennifer

Excellent! Perfect for my apartment complex gym.

Alice

Dumbbell Full Body

Hamstrings & Glutes

Love!!!! The chin ups are harder than I thought…so it’s my goal to get them unassisted!

Valerie

Biceps & Triceps

It was good! I was doing it in a garage gym (CrossFit type gym) so some options for substituting would have been helpful; but I was able to google some and it worked out great. I was pretty sore actually and I’ve been doing CrossFit for 8 years! Lol. Thank you!

Kara

LOVED!!!!! It hit all the spots for a full body 🙌🏼

Thanks for exposing my glute weakness with the single leg hip thrust! Got something to work at!

TRX Upper Body & Core

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