TRX Core Developer Specialised Program (All Levels)
Develop ab muscles and a strong, stable core anywhere in 8 weeks
- 3/5 Days Per Week (customisable)
- 8 Week Plan
- 4 Week Technique Block 1
- 4 Week Intensity Block 2
- 10 – 15 Min Add-on Workouts
About this TRX Workout Plan
I created this Workout Plan 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. Each workout could be done within 10 mins. It can be added onto the end of a current workout plan to increase volume or used solely to develop a strong, lean core.
The Workout Plan 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 too.
Detailed 8 Week Step-by-step Progressive Workout Plan
Follow the step-by-step progressive Workout Plan that guides you workout to workout. So you remain motivated throughout and don’t fall off track.
There are TRX exercise technique tips for every muscle trained alongside each step of the plan. To remind you of the key technique focus points as you exercise.
It takes me a full day of work (8 hours) to plan and write a specific Workout Plan. Then three months to test and refine it. I do the trial and error so you get the results.
TRX Muscle-Centric Exercise Technique Video Library
Learn the technique that actually works. Get access to specific core and abs exercise teaching videos and learn how to perform every TRX exercise in the Workout Plan effectively. To develop a strong, stable and lean core!
It would take me at least x2 1-hour personal training sessions to teach you how to perform each of the exercises with the correct technique, once. Now, you can have access to this teaching to view over and over for life.
Every single Workout has the relevant teaching videos below it for quick viewing.
Plus These Key Resources…
Program Specific Training Manual
Good Form & Training Variables Guide
5 Minute Warm-Up For Performance Routine
5 Minute Cool Down For Focus Routine
Extensive FAQs Guide
Want To Get Started On This Program?
Drop me a message below answering the following questions and I'll make sure The Program & Fitness Freedom Athletes community is the right fit for you:
1. Which Program are you interested in?
2. What is your current fitness goal?
3. What’s your overall current fitness level?
4. What level is your understanding and experience with lean muscle-building?
What is the primary goal of this Workout Plan?
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 small workouts per week. The program delivers a tailored structure to achieve maximum effectiveness utilising 2 Blocks of 4 weeks:
Workout Plan Block 1: ‘4-week Technique Phase’
We will begin by learning the correct exercise technique and allowing the body to adapt to the demands of the intensity. We’ll in-still muscle memory so you can perform the exercises effectively. There are two main goals within this Block:
- Master the exercise technique not only for performing it but also learning to engage the muscles we are targeting correctly in the most optimal way for performance.
- Develop a larger work capacity and higher volume tolerance. These two things will set us up for major success and transformation in Block 2.
We focus our attention on the detail of technique execution and practice. Along with internal focus on muscle contraction and feeling.
Workout Plan Block 2: ‘4 week Intensity phase’
This Block is our ‘4 week Intensity phase’ and requires 4 days a week of training. Now that you have mastered the exercises and increased your work capacity it’s time to mentally lock in and give it your all. The main focus of Block 2 is to apply a higher degree of effort and increase intensity. We achieve this is by utilising:
- Supersets: Two exercises immediately followed after one another
- Giantsets: More than two exercises followed immediately after one another
The two Workout Plan Blocks can also be utilised as two separate workout plans depending on your current goals and past experience. If you have already been performing a lot of specific exercises on your core and you are looking for something different to shock them, then jumping straight into Block 2 may suit your goals better.
Perhaps your core is used to a high intense work capacity and you have plateaued? Then Block 1 would suit your goals to re-master muscle contraction and work your entire core muscles through their full range of motion, here quality vs quantity is our focus for effective results. If you wish to increase the volume in Blocks 1 or 2 by repeating one of the workout days that is absolutely fine but I would encourage you to really focus on mastering technique over volume initially.
Who is this Workout Plan for?
Fundamentally if you are seeking a workout Workout Plan 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 Workout Plan 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 Workout Plan 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 Workout Plan may not be for you if:
- You are a serious bodybuilder / powerlifter
- You are seeking a high aerobic or aerobic cardio Workout Plan
- You are seeking a very high volume Workout Plan
What is the format of this Workout Plan?
- This Workout Plan is fully digital and can be accessed on a laptop, tablet, or phone
- This Workout Plan is also available as an e-book PDF with clickable links to view the exercise technique teaching videos. So you can print it off if you wish or have the entire Workout Plan as one scrollable document.
Can I build my abdominal (abs) muscles with this Workout Plan?
Yes, if you follow the Workout Plan 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.
Where can this Workout Plan be performed?
All this Workout Plan requires is a TRX with a door or hook to hang it from and approx 2m2 space of floor room with twice your height headroom.
I have used this Workout Plan 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 Workout Plan your Fitness Freedom.
Gain Fitness Freedom!
I am very pleased to offer 20% off for students and 15% off all for servicemen and servicewomen on all TRX and Resistance Band Workout Programs. Please email: email@example.com with the Program you'd like to get started on and the below info, and I will send you a personal discount code asap:
Please email from your student email address OR send a photo of your student ID
Servicemen and Servicewomen
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Adam, TRX Traveller
My Money-Back Guarantee To You
If the reviews and success stories didn’t already convince you, then hear me out. I am completely confident that the Fitness Freedom Programs will change how you workout forever.
In fact, I’m so confident, that if it doesn’t help improve your understanding of mindful muscle-centric TRX (or band) technique, change your body, and ultimately help you achieve your fitness goal, the Program is all yours FREE forever.
THIS IS A WIN-WIN SITUATION FOR YOU!
So, you’re free to join the whole Program, and try it out. Watch the teaching videos, read the training guides, join the private Facebook Group Community, drop me a message anytime and connect with your body like never before using the Programs…
If you follow the entire Program exactly as prescribed, and do not gain anything in the next 8 – 10 weeks than you ever had previously, you have the right to a prompt and full refund, no questions asked. Could any offer be fairer than that?
I didn’t create the Programs to ‘get rich’.
I created them because I love helping people ‘see the light’ by teaching them how to gain a Life of fitness freedom, and not lack results like I did for years inside a gym, confined and mindlessly ‘just moving’.
Gain your Fitness freedom! Adam, TRX Traveller