Name: Playbook - Kaysi Marshall - TRX AMRAPS
Uploaded: 2024-01-07T19:56:03.752Z
Duration: 40 min
Description: TRX AMRAPS

Maryna_J

Lisa

12 minutes each AMRAP - 10x each move
Get through as many rounds as possible in the 12 minute round, rest as needed. 

AMRAP 1
Sprinter Lunge
Triceps Ext
Single Leg V-Up

AMRAP 2
Single Leg Squat 
Inverted Row
Bridge

AMRAP 3
Skater
Push-up + Pike
Bicep Curl

- Start facing away from the anchor point with the straps long
- Hold a handle under your arms in each hand
- Lean into the straps and bring your hands to your shoulders
- Take a long step back with one leg and start in a deep lunge
- Drive the back knee up and in front of you and hop off the front foot
- Return back to the deep lunge and repeat for 10 reps
- Switch legs and repeat

TRX Sprinter Lunge

- Keep the straps long and continue to face away from the anchor point
- Hold the handles and bring your arms up overhead, biceps by your ears
- Bend at the elbows and press back to straight
- To increase difficulty step further back under the anchor point
- To make it a little easier, step further away from the anchor point or stagger your feet and transfer weight from front to back foot

TRX Triceps Extension

- Lay on your back with your hands holding the foot cradle, facing inward
- Keeping your arms straight, press into the straps and lift one leg up, chest meets the thigh
- Return back with control and alternate legs for 10 reps

TRX Single Leg V-Up

AMRAP 1

- Bring the TRX straps to short length
- Hold on to the TRX handles with your arms slightly bent, facing in towards anchor point
- Hold one foot up off the floor, either with your knee bent at hip height or leg straight at hip height
- Sit back into a single leg squat until your thigh is parallel with the floor
- Your arms will lengthen as you sit down
- Keep your chest up throughout the movement 
- Press through your heel extending your leg to come up
- Complete 10 reps on one leg, then switch sides

TRX Single Leg Squat

- Keep the straps the same length
- Holding a TRX strap in each hand, lean back and maintain tension through the strap, walk yourself under the anchor point and bend your knees
- 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 Inverted Row

- Keep the straps short and lay on the floor facing inward
- Put one heel in each foot cradle
- Bend the knees and drive your hips up into a bridge
- Lower with control and repeat for 10 reps

TRX Bridge

AMRAP 2

- Bring straps to mid calf height
- Hold a handle in each hand and face inward
- Leap on one foot laterally, landing softly and driving the opposite leg back diagonally
- Leap on the other foot towards the other side and repeat
- Right + Left = 1 rep

TRX Skater

- Keep the straps the same height and come down to place one foot in each cradle
- Face away from anchor point and start in a high plank
- Lower into a push-up, drive back up 
- Next, pike your hips up to the ceiling
- Lower down with control and repeat sequence
- Option to use knees on push-up, then come to toes for pike

TRX Push-Up + Pike

- Stand and face inward with a strap in each hand
- Fall back and bring your arms to shoulder height with palms up
- Keeping your elbows at shoulder height, curl your hands towards your shoulders
- Reverse the movement slow with control
- Don't let your shoulders shrug up by your ears
- To increase difficulty step in to suspend yourself more, to decrease difficulty step back away from anchor point

TRX AMRAPS

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