7-Day At-home TRX Strength and Flexibility for Beginners

Learn to set up the TRX with a door anchor, warm up, and perform pistol squats, lunges, curtsy lunges, leg curls, with dynamic and static stretching and progression tips.

Perform TRX chest flies and push ups with proper alignment and controlled eccentric and concentric motions to strengthen the chest, shoulders, and lats.

Perform unilateral and bilateral TRX bicep curls with a fixed elbow to isolate the biceps and avoid shoulder movement, varying angles with rotation and shoulder extension.

Perform tricep extensions and pushups to strengthen the triceps, warming up with anchored movements, mastering elbow extension over shoulder flexion, and finishing with targeted triceps stretches.

The lecture demonstrates a shoulder day targeting the front, side, and rear deltoids with front raises, Y-position lifts, reverse fly, and shoulder stretches.

This 7-day at-home TRX program trains back and lats with targeted drills, elbow to ribs cue, mind-muscle connection, rows and abduction, plus lats and triceps stretches.

This at-home TRX strength and flexibility session guides beginners through hip flexor and quad stretches, kneeling and reclined poses, and upper body mobility with safe pushup options.