8/3/2019 TRX Ripper Workout

1/1

TRX Ripper

Warmup:Step Out-Chest Fly/Step Out-Y/Step Out-SwimmerSquat-Row/Squat-Curl/Back Extension-RaiseFlutters/Squat to High RowHigh Rotations/Side Lunges

Basic Routine:Single Leg SquatBalance LungeHamstring CurlHip AbductionChest PressBack Row

Y Shoulder RaiseBicep Curl

Tricep PressSupine Pull ThroughOblique Leg Raise; Suspended Plank Leg

Ab/AdductionSuspended Crunch

FORCE Circuit:

Suspended Lunges (per side)Single Leg Squats (per side)10 Slow/10 Fast/10 Power Sprinter's Start

Hamstring CurlsHip PressHamstring Bicycles

High Rotation (per side); Santa RowsoptionalSide Planks with taps (suspended)Body Saws with Suspended Crunch(crunch optional)

Suspended PushupsScorpionsSingle-Leg Chest Press (per leg)Single-Arm Back RowShoulder Superset- Y Raise

- T Fly- Low Deltoid FlySuspended PendulumsOblique Crunches with Body Saws (sawsoptional)

Pyramid Circuit (10-1-10):Chest PressBack RowSquatBicep Curl

Tricep ExtensionShoulder Raise

Standing RolloutSuspended Crunch

Flexibility:Lower Back StretchLong Torso Twist StretchChest & Torso StretchLeg Stretches: Hams, Hips, Glutes onSingle LegForward Single-Leg BendStanding Cobra