6 TRX Exercises To Build an Athletic Body FAST

Do you sit most of the day and feel your body getting weaker, stiffer, and older?

There are hundreds of TRX exercises, but after coaching over 8,000+ busy adults…

I’ve found these 6 give you the biggest return for muscle, strength, and mobility.

Building you for athletic performance, not a desk.

So in this post, I’m going to show you exactly how to do them for real, visible results, FAST!…

This first is a must for rebuilding leg strength and shoulder stability at the same time…

Don’t have time to read the post in full? Then watch the video below to learn the 6 TRX moves to build an athletic body FAST:

https://youtu.be/JT3vqiFSGaI

Exercise 1 – Leg Strength & Shoulder Stability

It targets your hamstrings and glutes with a bit of quads…

While strengthening the rear shoulder muscles that pull your shoulders back…

So you gain athletic legs and shoulder stability in one move…

Here’s how to setup:

Set the straps to mid-length and stand with feet just outside shoulder width, toes slightly pointed out…

https://youtube.com/shorts/jT_VlbyatiA

1. Lift your arms into a Y shape and pull your shoulders back.
2. Now the crucial bit… don’t just drop down.
3. Pull yourself into a deep squat by squeezing your hamstrings hard, like you’re crushing a stability ball between your heels and bum….
4. …This loads the hamstrings rather than your knee joints as you descend.
5. Pause at the bottom, keeping your shoulders pulled back, then squeeze your hamstrings as you drive back up.
6. Keep a slight bend in your legs at the top to maintain tension, and give them an extra hard squeeze

Next, let me show you how to rebuild your rotational strength…

Exercise 2 – Rotational Core Strength

This exercise targets your deep core and rotational stabilisers.

So you get a strong core for every rotational movement you make…

Here’s what you need to focus on:

Get your TRX straps to mid-length and place them over your shoulders facing away from the anchor point…

1. Get your arms above your head, create a slight forward lean and squeeze your core to hold the position.
2. Rotate your upper body left to right, using your core muscles to drive the movement.
3. Progress by pausing at the top of each rotation, then gradually increasing your body angle to make it harder.

Next, let me show you how to rebuild balance and power…

Exercise 3 – Leg Balance & Power

This exercise strengthens your quads and hip muscles

So you can handle stairs and hiking without feeling stiff or fragile…

Here’s how to do it:

Set the straps at the top height…

1. Get tension on the straps and place one foot inline.
2. Step back into a reverse lunge, rotating your torso as you go…
3. … this opens the hips and activates core balance while building single leg strength.
4. Go as deep as you can, keeping your front knee tracking over your toes.
5. Touch the floor with your back toes, then drive through your front heel to stand, rotating back to centre.
6. Squeeze your quad hard at the top for a second before lowering again.

Repeat on this leg until failure then swap legs.

Next, let me show you how to fix your weak back that hours of sitting creates…

Exercise 4 – Lifting Back Strength

This exercise targets your mid to lower lat muscles.

Great for that V-shape body…

But more importantly give you the strength to carry heavy objects, like kids, without injury.

But don’t make this mistake…

Most people rush through this exercise using momentum and never fully squeeze or stretch the lat muscles.

Meaning they miss out on complete muscle activation.

So, let’s fix that:

Start at the top, elbows pulled back, chest out, lats tight…

https://youtube.com/shorts/ID0Jxq5_r94

1. Create a slight angle with a shoulder-width stance and slowly lower down…
2. ..don’t just fall into a hang, actively push your arms forward at the bottom to stretch your lats.
3. Drive your elbows down and back alongside your body to pull up.
4. At the top, squeeze your lats like you’re trying to crush a bottle with your back.

Now let me show you the move that fixes the biggest muscle imbalance you have…

Exercise 5 – Dynamic Hamstring Flexibility

Most people’s legs are like two elastic bands.

The front is strong and flexible: your quads 

The back is thin, brittle, and ready to snap: your hamstrings…

This imbalance locks up your hips, limits your mobility, and causes knee pain

Here’s how to build dynamic hamstring flexibility to fix it:

Start by standing on one leg inline with the anchor point…

1. Create a slight angle by leaning back into the straps…
2. Then hinge at your hips, pushing them back with a slight knee bend, until you feel a deep stretch in your hamstrings.
3. Pause there.
4. This stretch triggers your body to build both flexibility and strength simultaneously.
5. Then drive your hips forward in a slow, controlled thrust by squeezing your hamstrings hard.
6. Keep a slight bend in your knee at the top and focus on that mind-muscle connection.

This internal connection ensures your hamstrings are fully engaged…

And overtime improves their muscle activation for all exercises, leading to better growth.

Now let me show you how to build a defined chest while eliminating tightness across your shoulders…

Exercise 6 – Functional Chest Strength

You might be expecting some form of chest press here.

But this exercise actually targets your chest muscles using a deep stretch that most presses miss…

So you build thick chest definition while opening up your tight shoulders.

Here’s how to do it:

Set your straps to a long length and bring the handles in front of you, arms straight with a slight bend in the elbow…

https://youtube.com/shorts/Wc1kuGZMRuI

1. Create a small angle and slowly lower yourself, opening your arms wide with a slight elbow bend.
2. At the bottom, squeeze your shoulder blades back to open your chest and feel a deep stretch
3. Pause there…
4. Then drive back up by bringing your elbows together, squeezing your chest hard all the way to the top.

Now here’s what you need to know about training wth these exercises…

Training Protocol To Build an Athletic Body

Train hard with progressive overload.

If you’re short on time, I recommend: 

1. One set of each exercise.
2. Six to twelve reps (for core hold for as long as you can).
3. Do them 2 times a week.

Focus on quality of workout rather than quantity…

Using the ‘muscle-centirc ques we’ve talked about, with slow and controlled movement and your mind muscle connection throughout every single rep…

Record your reps and try and beat it by 1 the next week.

Then step up to 3 workouts a week once you’re comfortable.

But here’s the thing…

These 6 exercises will help you regain your athletic body.

But if you also want abs that show, you need to target the abdominal muscles specifically…

So checkout this post next and I’ll show you the exact 2 TRX exercises that gave me visible abs definition….

By hitting both upper and lower abs to create thicker ab muscle fibres.

Here’s to your Fitness Freedom!

Coach Adam, aka TRX Traveller