[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"catalog-machine-trx-suspension-trainer":3},{"id":4,"name":5,"slug":6,"description":7,"photoUrl":8,"photoUrls":9,"videoUrls":10,"manufacturerProfileEligible":11,"categories":12,"category":15,"exercises":73,"createdAt":241,"updatedAt":242},"fb028fed-013f-559f-aef7-cb027fc7627a","TRX \u002F Suspension Trainer","trx-suspension-trainer","Adjustable straps anchored overhead that use bodyweight and gravity as resistance. Difficulty scales instantly by changing the angle of your body, making it accessible for any level.","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fmachine-templates\u002Ftrx-suspension-trainer\u002Fimages\u002Ftrx-suspension-trainer_1.webp",[8],null,false,[13,19,25,31,37,43,49,55,61,67],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},"486810a7-2527-5a1d-99e9-006b3c11c0ae","chest","Chest",10,"routine.filters.chest",{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},"9cccbe07-5544-5465-8679-70a5030e72b1","back","Back",20,"routine.filters.back",{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},"03894aa2-313e-50e4-a191-65297f60ab25","shoulders","Shoulders",30,"routine.filters.shoulders",{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},"41544f7e-8b52-59be-9c75-7ed0d5bf5547","biceps","Biceps",40,"routine.filters.biceps",{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},"d14e1b7e-f0cf-5b4d-a65e-027a5a882715","triceps","Triceps",50,"routine.filters.triceps",{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},"e24be9bf-bfb3-5505-802b-88b02c952b1e","forearms","Forearms",60,"routine.filters.forearms",{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},"73537600-fdf1-55cd-873f-232852ac0fda","quadriceps","Quadriceps",70,"routine.filters.quadriceps",{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},"e60a8d3c-fc43-5ba9-bfec-12cc2a310c8b","hamstrings","Hamstrings",75,"routine.filters.hamstrings",{"id":62,"slug":63,"name":64,"sortOrder":65,"i18nKey":66},"db18e205-fafd-552a-9527-6b76a6f5b23a","glutes","Glutes",90,"routine.filters.glutes",{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},"8a4b2024-662b-5450-89b3-2ad026c9a435","abs","Abs",100,"routine.filters.abs",[74,94,112,127,142,158,173,189,207,224],{"id":75,"slug":76,"imageUrl":77,"name":78,"description":79,"popularity":80,"aliases":81,"localeName":10,"isCompound":82,"loggingTypes":83,"createdByUserId":10,"isFavorited":11,"primaryCategory":85,"categories":86,"videos":90,"lastSessionSets":91,"createdAt":92,"updatedAt":93},"c4cd4daf-fac1-566e-8c2b-eda10c64c162","trx-row","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Ftrx-row\u002Fimages\u002Ftrx-row_1.webp","TRX Row","Check the suspension anchor, set both straps to equal length, and lean back with one handle in each hand. Keep your body in a straight line from head to heels and begin with long arms. Pull your chest toward the handles by driving your elbows behind you, then lower under control without letting your hips sag or shoulders collapse forward. Keep the straps taut and your wrists neutral. Walk your feet toward the anchor to increase the body angle and difficulty, or step away to reduce it; a staggered stance can provide additional control while learning.",41,"suspension inverted",true,[84],"weight_reps",{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[87,88,89],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},[],[],"2026-05-09T00:28:06.997+00:00","2026-08-07T11:03:38.401+00:00",{"id":95,"slug":96,"imageUrl":97,"name":98,"description":99,"popularity":35,"aliases":100,"localeName":10,"isCompound":82,"loggingTypes":101,"createdByUserId":10,"isFavorited":11,"primaryCategory":102,"categories":103,"videos":108,"lastSessionSets":109,"createdAt":110,"updatedAt":111},"9bdfc767-0de2-52ad-96ef-8e53eb38487e","trx-push-up","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Ftrx-push-up\u002Fimages\u002Ftrx-push-up_1.webp","TRX Push-Up","Set the handles a few inches above the floor and face away from a secure anchor. Grip them under your shoulders, step into a strong plank, and keep the straps clear of your arms. Lower your chest between the handles by bending your elbows, using only the depth you can control without the shoulders drifting forward. Press the handles away and return as one rigid unit. Prevent the hands from sliding apart and keep the hips level. Make the exercise easier by raising the handles or using a more upright body angle; lower them only after you can stabilize every repetition.","suspension",[84],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},[104,105,106,107],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},[],[],"2026-05-09T00:28:07.006+00:00","2026-08-07T11:03:38.409+00:00",{"id":113,"slug":114,"imageUrl":115,"name":116,"description":117,"popularity":23,"aliases":100,"localeName":10,"isCompound":11,"loggingTypes":118,"createdByUserId":10,"isFavorited":11,"primaryCategory":119,"categories":120,"videos":123,"lastSessionSets":124,"createdAt":125,"updatedAt":126},"70446e67-d3a5-5b7d-8740-259702efcf9c","trx-chest-fly","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Ftrx-chest-fly\u002Fimages\u002Ftrx-chest-fly_1.webp","TRX Chest Fly","Set equal-length straps and face away from the anchor with one handle in each hand. Lean forward into a straight body line with your hands together at chest height and a small, fixed bend in the elbows. Open your arms in a controlled arc until your hands are roughly level with your torso or your comfortable shoulder range ends, then sweep the handles together without bending the elbows further. Keep your ribs and hips aligned and the straps taut. Step farther from the anchor or stand more upright to reduce the load; use a deeper lean only after you can prevent the hands from drifting too wide.",[84],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},[121,122],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[],[],"2026-05-09T00:28:07.014+00:00","2026-08-07T11:03:38.418+00:00",{"id":128,"slug":129,"imageUrl":130,"name":131,"description":132,"popularity":23,"aliases":100,"localeName":10,"isCompound":11,"loggingTypes":133,"createdByUserId":10,"isFavorited":11,"primaryCategory":134,"categories":135,"videos":138,"lastSessionSets":139,"createdAt":140,"updatedAt":141},"f7ab69fd-b358-5591-bffc-6fd69b64d297","trx-bicep-curl","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Ftrx-bicep-curl\u002Fimages\u002Ftrx-bicep-curl_1.webp","TRX Bicep Curl","Face the anchor with equal straps and hold the handles palms up near eye level. Lean back in a straight line and extend your elbows while keeping the upper arms lifted in front of you. Curl your hands toward your temples, moving your body toward the handles without dropping the elbows or folding at the hips. Return slowly until the arms are long and the straps remain taut. Walk your feet away from the anchor for an easier, more upright angle, or closer for greater resistance. Keep the wrists aligned rather than using wrist flexion to finish the repetition.",[84],{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},[136,137],{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},[],[],"2026-05-09T00:28:07.021+00:00","2026-08-07T11:03:38.427+00:00",{"id":143,"slug":144,"imageUrl":145,"name":146,"description":147,"popularity":23,"aliases":148,"localeName":10,"isCompound":11,"loggingTypes":149,"createdByUserId":10,"isFavorited":11,"primaryCategory":150,"categories":151,"videos":154,"lastSessionSets":155,"createdAt":156,"updatedAt":157},"515ba3b3-4831-5ad6-9b76-293c6124ca27","trx-tricep-extension","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Ftrx-tricep-extension\u002Fimages\u002Ftrx-tricep-extension_1.webp","TRX Tricep Extension","Face away from a secure anchor with the handles above your forehead and your body leaning forward in a straight line. Keep your upper arms angled overhead as you bend only the elbows, allowing your forehead to travel between the hands. Extend the elbows to push your body back without flaring the ribs, sagging at the hips, or letting the straps rub your arms. Maintain tension from start to finish. Step away from the anchor for a more upright, easier position, or move your feet back and lower your body angle to increase the load gradually.","suspension skullcrusher",[84],{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},[152,153],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},[],[],"2026-05-09T00:28:07.028+00:00","2026-08-07T11:03:38.435+00:00",{"id":159,"slug":160,"imageUrl":161,"name":162,"description":163,"popularity":23,"aliases":100,"localeName":10,"isCompound":11,"loggingTypes":164,"createdByUserId":10,"isFavorited":11,"primaryCategory":165,"categories":166,"videos":169,"lastSessionSets":170,"createdAt":171,"updatedAt":172},"bad169a2-b589-5b38-82b7-4fe549020299","trx-hamstring-curl","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Ftrx-hamstring-curl\u002Fimages\u002Ftrx-hamstring-curl_1.webp","TRX Hamstring Curl","Set the foot cradles near calf height and lie facing the anchor with both heels secured. Start with your legs long, arms on the floor, and hips lifted into a bridge. Keep the hips high as you bend your knees and draw your heels toward your seat, then extend the legs slowly without letting the pelvis drop or the straps go slack. Press evenly through both heels and avoid arching the lower back. Lower the hips between repetitions to regress, or maintain the bridge throughout; single-leg versions require much more pelvic control and should follow consistent bilateral work.",[84],{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},[167,168],{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},{"id":62,"slug":63,"name":64,"sortOrder":65,"i18nKey":66},[],[],"2026-05-09T00:28:07.035+00:00","2026-08-07T11:03:38.444+00:00",{"id":174,"slug":175,"imageUrl":176,"name":177,"description":178,"popularity":23,"aliases":179,"localeName":10,"isCompound":11,"loggingTypes":180,"createdByUserId":10,"isFavorited":11,"primaryCategory":181,"categories":182,"videos":185,"lastSessionSets":186,"createdAt":187,"updatedAt":188},"fff6fad4-a2c2-527e-8d74-fd40f3c99f49","trx-y-raise","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Ftrx-y-raise\u002Fimages\u002Ftrx-y-raise_1.webp","TRX Y-Raise","Face the anchor, hold equal-length straps with your palms forward, and lean back with your body straight and arms extended. Keeping only a slight bend in the elbows, sweep your arms up and out into a Y as your body moves toward standing. Finish with your hands overhead without flaring the ribs or shrugging forcefully, then lower slowly to the lean. Keep the straps taut and move from the shoulders rather than bending the elbows into a row. Use a shallow body angle at first; stepping closer to the anchor increases the load quickly for this small-range shoulder movement.","suspension yfly",[84],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[183,184],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[],[],"2026-05-09T00:28:07.042+00:00","2026-08-07T11:03:38.453+00:00",{"id":190,"slug":191,"imageUrl":192,"name":193,"description":194,"popularity":23,"aliases":195,"localeName":10,"isCompound":82,"loggingTypes":196,"createdByUserId":10,"isFavorited":11,"primaryCategory":197,"categories":198,"videos":203,"lastSessionSets":204,"createdAt":205,"updatedAt":206},"bd672a56-75e5-52d5-8d14-f4da66ce24f8","trx-atomic-push-up","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Ftrx-atomic-push-up\u002Fimages\u002Ftrx-atomic-push-up_1.webp","TRX Atomic Push-Up","Place both feet securely in the cradles and move into a high plank facing away from the anchor, with the straps vertical and taut. Perform a controlled push-up, pressing back to straight arms before drawing both knees toward your chest. Extend the legs to a firm plank before starting the next repetition. Keep your hips level during the push-up and avoid swinging through the tuck. Master a suspended plank, push-up, and knee tuck separately first. Raising the handles does not change the suspended feet, so scale by shortening the tuck, using a shallower push-up, or practicing each component alone.","suspension kneetuck",[84],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},[199,200,201,202],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},[],[],"2026-05-09T00:28:07.049+00:00","2026-08-07T11:03:38.461+00:00",{"id":208,"slug":209,"imageUrl":210,"name":211,"description":212,"popularity":23,"aliases":213,"localeName":10,"isCompound":82,"loggingTypes":214,"createdByUserId":10,"isFavorited":11,"primaryCategory":215,"categories":216,"videos":220,"lastSessionSets":221,"createdAt":222,"updatedAt":223},"10509049-c006-552e-8688-582c1d885519","trx-pistol-squat","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Ftrx-pistol-squat\u002Fimages\u002Ftrx-pistol-squat_1.webp","TRX Pistol Squat","Face the anchor and hold the handles with light tension, then balance on one foot with the other leg extended in front. Sit the hips down and back as the working knee bends and tracks with the toes. Descend only as far as you can keep the whole foot grounded, then push the floor away to stand while using the straps only as much as needed. Avoid pulling yourself up mainly with the arms or letting the knee collapse inward. Increase assistance or squat to a box for control; use less strap tension and greater range as single-leg strength and mobility improve.","suspension assisted unilateral",[84],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},[217,218,219],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},{"id":62,"slug":63,"name":64,"sortOrder":65,"i18nKey":66},[],[],"2026-05-09T00:28:07.058+00:00","2026-08-07T11:03:38.468+00:00",{"id":225,"slug":226,"imageUrl":227,"name":228,"description":229,"popularity":23,"aliases":100,"localeName":10,"isCompound":10,"loggingTypes":230,"createdByUserId":10,"isFavorited":11,"primaryCategory":232,"categories":233,"videos":237,"lastSessionSets":238,"createdAt":239,"updatedAt":240},"371ea110-46ed-50e8-a3ce-6b200e068dca","trx-plank","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Ftrx-plank\u002Fimages\u002Ftrx-plank_1.webp","TRX Plank","Set the foot cradles a few inches above the floor, secure both feet, and place your forearms beneath your shoulders while facing away from the anchor. Lift your knees and form a straight line from head to heels. Press the forearms into the floor, brace around your trunk, and keep the pelvis level while breathing steadily. Stop when the hips sag, pike, or rotate rather than extending a poor hold. A floor plank is the clearest regression; once the suspended position is stable, small body-saw movements or single-leg variations can add difficulty without simply lengthening the hold.",[231],"time",{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},[234,235,236],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},[],[],"2026-05-09T00:28:07.065+00:00","2026-08-07T11:03:38.479+00:00","2026-05-09T00:28:07.678+00:00","2026-06-05T00:31:50.328+00:00"]