Exercise Tutorial – TRX Workout Routine For Beginners - Functional Patterns


Exercise Tutorial – TRX Workout Routine For Beginners

Exercise Tutorial – TRX Workout Routine For Beginners

Good Monday everyone!

I decided to put up a regression video to the TRX workout videos I have already put up. I got several requests from people asking me to cover some regressions to help more of the beginners trying to do some exercises with the TRX. Enough demand got me off my butt to put something up for all of you and I sincerely hope you enjoy it. The exercises covered in this video will generally hit the total body, but will be more emphasized in the glutes and upper body musculature. The Glutes and the T-spine musculature are often the systems that provide a base for effective core functionality, so integrating these systems with the TRX will definitely help with transitioning towards function. I strongly urge mastering these beginner exercises on the TRX before instituting the more advanced exercises I have concocted over the last few years.

Train intentionally, not habitually,



Hey guys this is Naudi Aguilar of Functional Patterns and for this week’s video tutorial, I’m going to be showing you guys a routine with the TRX. I’ve had many people in the past ask me, “Hey man could put something up a little more basic. Some of the stuff you’re doing is a little too advance for me and I’d like to know what we could do as a regression to what you’ve been doing already so that eventually we could start including the other TRX workout that you put up in the past.”

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This is going to be more for you beginners out there and I hope you guys like it. For the first exercise I’m going to be coming back here into a roll. This is an exercise that can be done very often, very commonly with the TRX. The problem is there is a lot of biomechanical decisions that most trainers and other practitioners out there don’t cover and I’m hoping to give you guys a little more clarity on that with this video.

If you look at the relationship of my arm to my torso you’re going to see about a 90-degree angle created there. If I start going here you’re going to see that angle shorten significantly. If that angle shortens, it’s a very long range of motion I can do with my upper body but if I create a 90-degree angle that’s going to enable me to use my lats much more effectively.

You want to make sure you keep that intact. We want to lead with our scapula before we start leading with the arm. Most of the time when people do a roll, often times forward arm and including more bicep contraction. If you stimulate the biceps too much by doing movements that has attachment points in the same place in the part of

[inaudible 00:01:48] which can then lead to further rounding of your posture.

We don’t want to do anything that may begin to ingrain more dysfunction directly within that. We want to ensure that we pull from the scapula first. As I come back I go here, this is the connection through the scapula. Then I sort of bend the arm and I continue with the pull coming from the scapula that is the top.

Breathing through the sequence as I come up inhale. That way I get the thoracic spine engaged with the diaphragm. Now the thing we want to look at is the angle in relation to the forearm to the TRX. As I come down and come back in this direction if that’s our point like this with the TRX.

Most people when they do TRX what’s happening again is an over usage of your biceps and you’ll also see my upper pecs begin to take in a lot of load while I’m doing this exercise. What I want you to do instead you’re going to stay a little bit lower, keep your hands a little lower, think about keeping the forearm aligned with that TRX completing an angle that’s completely in line with this suspension system and I’m not bending over too much because that’s again going institute more activation of the biceps and we really don’t need that.

For the next exercise we’re going to be covering, it is a squat. The squat with the TRX is a great way to get somebody started. If somebody has no clue how to utilize their pelvic systems in terms of like their posterior chain like hamstrings and gluts. This can be a beautiful technique.

As I’m going to squat with the normal one what people generally tend to want to do is when they come to the squat they tend to want to sheer and drive their knees forward as they go into the squat. The beauty of a TRX is that when you trying to bend yourself here it takes away that need to want to go that way. Most of the time when I get somebody to do a squat on a TRX what they’ll actually do is they’ll sit back.

When people do a regular squat they generally want to get downwards so what we can do is give them support to train them and the opportunity to train so that when they go down to a regular squat with no support hopefully they’ll fall somewhere in the middle and it makes it much easier for them to transition into a squat. Again with the squat over doing we’ll make sure there’s no moving of the knees coming anteriority or posteriorly so kind of put your knees back when you come down. They pretty much just kind of just swivel at the hinge.

They go here, we hinge, we drop into the [inaudible 00:04:04] length. We drop the tailbone back we come up and we finish up that squat. We come down keep the knee at length, we come up finish up that squat. After you done that basic movement down you can then do is going to a single leg squat. I’ll be coming from here dropping back and down into this position then I’ll come right back up. Let’s see how [inaudible 00:04:26] foot on the ground then know how to come back up.

Once you get more advanced what you can then do is again hinge the hips on your own. Don’t even put that foot on the ground. Be sure not to let your hip come in way over to the side [inaudible 00:04:42] over to the side try keeping that [inaudible 00:04:45] length keep that transverse abdominis engaged to stabilize the spine and overall lumbopelvic region. We keep that in place and we really try leading with those gluts and hamstrings. If you’re not feeling like a tug on the hamstrings the bottom phase then the activation of your gluts at the top phase of the movement. On your eccentric you should feel the hamstrings working as on the concentric you should feel the gluts working.

If we’re not building that connection we’re going to have some major problems because we’re likely going to start over-utilizing the quadriceps. I’ll do the other side next. I come down for a single leg squat and then I come up we’ll keep the pelvis under. Tuck the pelvis back and drop the tailbone back when to pelvic flexion, you do the spine neutral. Then I’ll come up and again this is the [inaudible 00:05:29] support. The less I use this part the better. Often realize the less we use this the more your knees are going to tend to want come forward in compensation which is okay. As long as you’re not going too far you’re going to be fine.

Right now I’m feeling a really, really huge burn out of my right glut there. If I give you guys an anterior view of this same exercise but I also want you to be wary of is lateral patellar traction as you’re coming back and forth. As you’re coming down from that squat maneuver try ensuring that, that does not rotate in and out, that it doesn’t lean in and outward. If that is happening it’s more than likely a result poor intrinsic core stabilization which means that you’re probably not activating your transverse abdominis and your thoracic spine.

If your hamstrings not doing very well as you’re getting to the bottom so often times what your body is going to do it will come out like sink out to one side and then the next thing you know that knee will start buckling inwards. If you happen to address your posture there might be certain things you want to do. Try it if you’re doing something like this because even though this is a very basic exercise, if it’s done with improper execution it’s likely going to lead to injury.

What we’re going to be looking at as I come down is there is no movement happening in that knee in terms of lateral [inaudible 00:06:40]. There’s no movement happening from side to side. If you do not move the knee side to side and you’re able to get the hinge maneuver happening properly with good spinal stability, it is highly likely that you’re going to feel a good burn in the hamstring and the gluteus maximus. You shouldn’t feel too much happening in the quadriceps. You should also feel very, very strong after that because we’re heating all sort of [inaudible 00:07:01] musculature that’s much more [inaudible 00:07:03] in terms of functionality.

All right guys that was just the basic TRX routine for you. I said that I would followthrough on this because a lot of my subscribers were asking for this. I hope you guys enjoyed it. If you did please share it, favor it, like it, comment on it. Let me know what you guys think. It’s always appreciated on my end. It really does help me out. Spread the word a little further so that way I can hopefully bring Functional Patterns to your nick of the woods at one point or the other. This is Naudi Aguilar reminding you to live intentionally and not habitually. Take care.