The TRX® Big Five By Mike Boyle, MS, ATCMike Boyle is a leading expert in the area of sports performance training. His company Mike Boyle Strength and Conditioning trains athletes and clients of all ages and abilities. Mike Boyle Strength and Conditioning was recently named one of the top ten gyms in the US by Men’s Health magazine.

Every decade or so, a tool comes along that allows certain exercise or exercise progressions to be improved. To be honest, at first glance, I didn’t see the TRX as one of these tools. However, the key to understanding the TRX was seeing the possibilities to improve exercises you already do. For my athletes at Boston University and for the athletes at Mike Boyle Strength and Conditioning, we have started to use what I refer to as our TRX “Big Five.” I know there are potentially hundreds of exercises you can perform on the TRX, but what I like about our Big Five is the ability to easily progress and regress the movements.

Exercise #1- TRX Row

The TRX Row is hands’ down my favorite TRX exercise. It’s the reason I originally bought the TRX. An adjustable row machine for under $200? It’s unheard of. The TRX is better than any expensive single station piece out there.

The TRX Row allows the shoulder to work comfortably from internal rotation to external rotation. This means athletes with shoulder issues can perform the move-ment pain free. You can stick with the basic movement, or you can use boxes to elevate the feet and weight vests for increased resistance.

Exercise #2 - TRX Push-up The TRX Push-up is an instant core exercise. Just get in position and dorsiflex. You have to try it to appreciate it. Just dorsiflex, and you’ll turn on the entire anterior chain.

Exercise #3 - TRX Lunge The TRX Lunge is a great exercise you can progress for both strength and injury prevention. Think slide board lunge but with an element of instability to really draw in the hip stabilizers.

Exercise #4 - TRX Hamstring Curl

The pendulum effect of the TRX Leg Curl allows an almost infinite scale of progression. Perform the movement with your body under the anchor point, and you have a chal-lenging exercise. Perform the movement with your feet under the anchor point, and you’ll challenge the posterior chain of even the strongest athletes.

Exercise #5 - TRX Standing Roll Out

Looking to make roll outs more difficult? Here is your progression from the ab wheel. The TRX Standing Roll Out attacks the anterior chain from the feet to the hands. This truly is one total body core exercise.

There you have it. Five reasons the TRX is a must-have piece to challenge athletes.