Intermediate: TRX Core Developer Program
Do you want to develop a strong, stable and lean core without a gym, anywhere?
I created this program for those wanting to create a strong and well developed core both anteriorly and posteriorly (front and back). When combined with the correct nutritional plan, you will gain an aesthetically shaped waist from the muscular development achieved. The program incorporates a variety of exercises and principles targeting the entire complex web of muscles that lie around your entire core resulting in a well-rounded core physique. Combined with progressive overload principles so you improve in functional core strength to.
This product is a 47 page downloadable PDF document. Once purchased, a download link will be emailed to you and the product will be available in ‘my account’.
The core area is a web of muscles that can handle a very large work capacity. They are constantly working as stabilisers. Due to their high ability to handle a large work capacity the best results are achieved when the core is trained multiple times a week. This program executes on that hypothesis with 3 – 5 progressive workouts per week.
Based on current scientific literature and my own experience there is no need to spend hours training just the core area. Combined with delivering results – I wanted this program to be achievable, maintainable and fun not one that was dreaded or one that would take large amounts of time to incorporate. Hence the multiple workouts a week that are short, intense and can be easily achieved each day. The program delivers a tailored structure to achieve maximum effectiveness utilising 2 blocks of 4 weeks.
- 47 PAGE DETAILED PROGRAM (PDF)
- INTERMEDIATE / ADVANCED
- 2 /3 DAYS PER WEEK
- 8 WEEK PLAN
- 4 WEEK TECHNIQUE PHASE
- 4 WEEK INTENSITY PHASE
Look inside the TRX Program and view some of the guided workout videos.
*Every single exercise used is also linked separately within the ‘Video Glossary Section’ of the program
Who this Program is for
Fundamentally if you are seeking a workout program that specifically targets your core allowing you to perform it anywhere (home, travel and in nature) with a TRX then this plan is for you. You will benefit from this program if:
- You are comfortable around a TRX and have 1 – 2 years general fitness application in other forms
- You are a fitness enthusiast with a few years relatively serious ‘gym training’ under your belt, but have not used a TRX before
- If you are looking to learn and practice specific TRX exercises for the core area
- You are an experienced fitness enthusiast coming out of recovery from an injury
- If you are looking for a plan to focus on mastering TRX movements and correct muscular contractions for the core area (Block 1)
- If you are looking for an intense TRX core workout plan (Block 2)
Who this Program is not for
Whilst I feel everyone can benefit from TRX training regardless of experience, I would not want to hinder or offer something to someone that has specific goals and would benefit more, with potentially better results, by adopting a different type of training. This program may not be for you if:
- You are a serious body builder / power lifter
- You are seeking a high aerobic or aerobic cardio program.
- You are seeking a very high volume program
- You are looking to add huge hypertrophy size (gains) to your abs
Do not purchase this program if:
- You are under 16 years old or above 65 years old
- You are dealing with any hip or lower-back injury
- You are pregnant or looking to become pregnant
- You don’t have software to open a PDF
- You aren’t serious about making progress
This a downloadable PDF product
This purchase is NOT for a physical copy of the program, it is a downloadble PDF. A link will be sent to your email and one will be available in the ‘my account’ section of this website. I recommend downloading the file immediately and then saving the PDF to your desktop or phone. If you’ve purchased a program – awesome! You’re on your way to TRX Fitness Freedom:
- Download the program from the email or your dashboard. Don’t worry if you miss the email, just email me firstname.lastname@example.org and I’ll send you another
- This program is not available in a hard copy but you can always print it out if needed
Can I build my abdominal (abs) muscles with this program?
Yes, if you follow the program executing the exercises with correct form focusing on contracting the primary muscle and you are eating in a caloric surplus you will build muscle. However, there are a number of other factors at play here which will affect this such as your nutrition, genetic potential and general health.
In my Beginner Program – TRX Total Body Transformation I cover recommendations for nutrition and how to calculate for your goals with regards to eating for size (muscle hypertrophy) or eating for a lean physique.
Where can this program be performed?
All this program requires is a TRX with a door or hook to hang it from and approx 2m2 space of floor room with twice your height head room.
I have used this program across several countries performing the exercises in hotels, hostels, beaches, jungles, roof-tops, parks, at home, in a garden, on a balcony and on a building site.
I believe the question is not where can it be performed? But where do you want to perform it? The world is your oyster and this program your Fitness Freedom.
Do I need to do a warm up / cool-down before and after each workout?
Yes, this is very important for safety and injury prevention but also to allow you to gain the maximum results from the program by preparing your body. It is essential to warm up the entire body before beginning any TRX exercise. You can find a variety on my YouTube channel that may suit your needs
I'm struggling with X exercise what should I do?
First up, refer to the TRX video exercise glossary within this program to double check you have the technique correct. Secondly, reach out to the Facebook TRX Fitness Freedom Support Group so I / people can recommend an alternative substitute exercise or I will help correct your technique to you are able to perform the movement.
How do I know if I am progressing?
Progression in fitness with regards to all aspects takes time. If you can master patience within this industry you will go far and achieve whatever fitness goal you want to. Taking physique progress photos every 3-4 weeks and comparing them side-by-side is a good way to detect visual differences that you simply wouldn’t notice in the mirror. But ultimately, because of the relationship between strength gain and muscle / body transformation gain, the main metric I want you to use for tracking your progress is strength. If you are feeling stronger and finding the exercises more comfortable and managing to follow the increasing overload progression each week then YOU ARE progressing overall.
Keep a log book of how exercises feel or print this program out and scribble at the side of the plan what you found difficult or easy each day to reflect back on. Taking body measurements a few times a year can also be helpful (arms, thighs, waist, neck). Weighing yourself each day and then dividing the total by 7 to get your weekly average is a good way to monitor your weight if losing or gaining is your goal. Overall focusing on steady strength progression will be your best proxy for determining transformational progress.
I'm finding the exercises too hard, I can't hit the reps specified. What should I do?
You can decrease the effort and intensity of the exercise by changing your body and feet position in relation to the TRX. I would first encourage you to play with this to create more of a comfortable angle and thus placing less intensity on your muscles and less overall effort. Refer to the demonstration videos in the glossary section for examples of this for each exercise. If you are still finding the effort too much after experimenting with feet and body position – perform the exercise to as many reps as you can and record the number within the plan boxes (reps 1,2,3,4) to refer back to each week to try and advance.
This program is not intended to be an all inclusive TRX core training course. I developed this program as a tool and structure for people to achieve the goal of transforming their core whilst developing functional strength anywhere.
That being said there is still a lot (46 pages worth to be exact) of key anatomy points when performing movements, a glossary of video demonstration links and a big section covering correct form, good technique principles and weekly progression. Which I believe many people may find beneficial.
Disclaimer: Adam Atkinson, TRX Traveller is not a doctor or registered dietitian. The contents of this document should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health. Use of the information in this program is strictly at your own risk. Adam Atkinson will not assume any liability for any direct or indirect losses or damages that may result including, but not limited to, economic loss, injury, illness or death.
All documents included or exchanged between Adam Atkinson and the Client are the intellectual property of Adam Atkinson, TRX Traveller and are not to be copied, sold, published, posted, or redistributed either in part or in full without my written consent. All violations will be prosecuted to the fullest extent of the law.
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