This week sees the first real increase in volume. Reps are increased for most exercises and an additional set is added for the exercises that target the core. This combined with a reduction in the amount of rest given adds a significant increase in the muscular endurance demands of the program. On a different note, no new exercise progressions are added so you can focus on the exercises that should now be feeling quite familiar
The TRX Suspended Lunge (shown above) is incredibly functional, and can be easily adapted for almost every level of user. In the first two weeks you should have been using a very slow movement speed for this exercise and extending the trail leg back as far as possible. This week begin to move with slightly more speed and drop the trail knee so that it almost hits the ground. Use a running pattern with your arms.
The transition from TRX High Bicep Curl to TRX Tricep Press is very fast, which turns this part of the program into a superset. Be sure to pivot quickly into the TRX Tricep Press position and use an offset stance to protect your low back.
The double sets of core work are a big step up from the first two weeks, which is why the reps of the TRX Side Plank have been reduced. In the TRX Side Plank try to keep any swinging to a minimum and lift the hips as high as possible when reaching under the body.