12 WEEK CHALLENGE: TRX FORCE EXERCISES – WEEK 3 and WEEK 4

WEEK 3 DAYS 1 & 3 + WEEK 4 DAY 4:  (INTENSITY RATING 3/5)1) MOBILITY CIRCUIT

1. TRX Forward Lunge with Hip Flexor Stretch – 5 reps each leg2. TRX Wall Slides (Stand Facing) – 5 reps together/5 reps each arm3. TRX Hip Hinge (Wide Stance) – 5 reps4. TRX Long Torso Stretch – 3 reps each side5. TRX Half Kneeling Roll Out – 5 reps each side6. TRX Cossack Stretch – 6 reps alternating7. TRX Split Fly – 8 reps alternating

2) STRENGTH CIRCUIT

Round 1:

1. TRX Squat Y Fly – 45 seconds2. TRX Low Row to Chest Press – 45 seconds3. TRX Pull-up – 45 seconds4. TRX Hip Abduction – 45 seconds

Rest 1-2 minutes – Week 3 Day 1 & Week 4 Day 4: Move onto Round 2/Week 3 Day 3 & Week 4 Day 1: Repeat Round 1

Round 2:

1. TRX Body Saw – 12 reps2. TRX Inverted Row – 45 seconds3. TRX Side Plank (Single Leg) – 4 X 10 seconds each leg4. TRX Clock Press – 5 reps each arm

Rest 1-2 minutes – Week 3 Day 1 & Week 4 Day 4: Move onto Round 3/Week 3 Day 3 & Week 4 Day 1: Repeat Round 2

Round 3:

1. TRX Power Pull – 10 reps each arm2. TRX Burpee – 10 reps each leg3. TRX Resisted Torso Rotation – 8 reps each side

Rest 1-2 minutes – Week 3 Day 3 & Week 4 Day 1: Repeat Round 3

WEEK 3 DAYS 2 & 4 +Week 4 Day 2 (INTENSITY RATING 3/5)

1) MOBILITY CIRCUIT

1. TRX Split Squat with M Deltoid Fly – 5 reps2. TRX Split Squat with T Deltoid Fly – 5 reps3. TRX Split Squat with Y Deltoid Fly – 5 reps4. TRX Hip Hinge (Single Leg) – 5 reps each leg5. TRX Wall Slides (Stand Facing Away) – 5 reps together/5 reps each arm6. TRX T Spine Rotation – 3 reps each arm7. TRX Abducted Lunge Stretch – 5 reps each leg8. TRX Overhead Squat – 5 reps9. TRX Split Fly – 8 reps alternating

2) STRENGTH CIRCUIT

Round 1:

1. TRX Squat Row(Single Arm) – 10 reps each arm2. TRX Spiderman Push-up – 8 reps each leg3. TRX Sprinter Start – 12 reps each leg4. TRX Hip Press – 45 seconds

Rest 1-2 minutes – Week 3 Day 2: Move onto Round 2/Week 3 Day 4 & Week 4 Day 2: Repeat Round 1

Round 2:

1. TRX Overhead Back Extension – 45 seconds2. TRX Hamstring Curl – 45 seconds3. TRX Squat (Single Leg) – 10 reps each leg4. TRX Y Deltoid Fly to T Fly – 45 seconds

Rest 1-2 minutes – Week 3 Day 2: Move onto Round 3/Week 3 Day 4 & Week 4 Day 2: Repeat Round 2

Round 3:

1. TRX Atomic Pike – 45 seconds2. TRX Side Lunge – 45 seconds alternating3. TRX Lunge – 12 reps each leg

Rest 1-2 minutes – Week 3 Day 4 & Week 4 Day 2: Repeat Round 3