TRX Functional Fitness Test

1. The test is a starting point, you do not have to do these exercises everyday. We would love it if you did use the TRX everyday, but we simply want you to be more active and let us know what your doing to improve your health and fitness.
2. Perform each exercise below for 30 seconds and take 60 seconds rest between each exercise.
3. Record the number of good repetitions for each exercise and post your results to this forum.
4. Over the next 31 days come back and tell what you're doing, how you feel and what you plan to do.
5. No matter how much you did or did not do, on October 31st 2008 take the Functional Fitness Test again, let us know how you did.

Exercises

1. TRX Atomic Push Up
   
   Put the TRX in double handle mode and lengthen it so the foot cradles are 8”-12” from ground. Put your toes in foot cradles directly under anchor point. A good rep is when the tailbone lifts slightly (not to a pike) and your knees are pulled all the way to your chest and extended back out, followed by a good push-up returning to the starting position.

If the Atomic Pushup is too difficult do a plank for 30 seconds in order to have a solid starting point. If you are rocking the Atomic Pushup and cranking out 30 reps in 30 seconds and need a bigger challenge do the Oblique Atomic Pushup. Make sure you control that momentum.


2. Suspended Lunge (L+R)
   
   
Make sure the TRX is in double handle mode and lengthened so the foot cradles are 8”-12” from ground. Your grounded foot should be about three feet in front of anchor point. Put one foot into both foot cradles. For a good rep your heel stays down on ground, suspended leg or the leg in the TRX drives back as hips and torso drop to knee level. With your knee over ankle and shoulders over you hips, drive back to starting position. Repeat with the other leg when finished. Keep your rest as short as possible.

If the Suspended Lunge is too difficult use the TRX and do an Assisted Lunge. If your legs are bionic and you a need a bigger challenge do a Suspended Lunge with Rotation.

3. TRX 45 Degree Row
   
   
Put the TRX in double handle mode and shorten the yellow tabs to the equalizer loop. Take 2-3 steps away from the anchor point. Keep your legs and body straight as lean back against the TRX. A good rep starts with your arms fully extended. Pull your hands to the sides of your chest with your shoulders pulled down and back. Return to the starting position and remain tight and aligned throughout the movement. Make sure you keep tension on the TRX. 

If the 45 Degree Row is too easy or too hard don’t forget that you can take a step back to make them easier or take a step forward to make them more difficult.


4. TRX Hip Press
   
   
Put the TRX in double handle mode and lengthen it so the foot cradles are 8”-12” from ground. Place your heels in foot cradles directly below the anchor point. With your hips on the ground and knees bent 90 degrees, point your toes towards your shins. A good rep is when your feet remain in the same place and your knees stay bent as your hips are lifted off the ground, keeping your knees, hips and shoulders are all aligned. Lower your hips all the way to ground before next rep.

If the Hip Press is destroying you while at neutral, slide under your anchor point to make them easier. If you already have washboard abs, slide out away from the anchor point and make the Hip Press more difficult.


5. TRX Postural Squat

Fully lengthen the TRX into double handle mode. Put the back of your hands into the foot cradles with your arms extended overhead and put tension on the TRX. Stand up tall and keep your shoulders, hips, knees and ankles aligned with your feet slightly wider than shoulder width. A good rep is when your arms stay fully extended overhead by your ears as you lower into a squat position. Make sure your knees point in same direction as your toes; do not let those knees collapse inward and keep tension on the TRX.

If the Postural Squat is just not working for you, use the TRX and do Assisted Squats to make them easier. If your looking for that next level of leg strength try some Single Leg Squats for an additional challenge.

Now get out there and start taking your fitness to the next level. Don't forget to visit the Track Your Progess Section of the forum and tell us how you are doing.

Track Your Progress | The Official Rules | Questions about the 31-Day Fitness Challenge