STANDING TRX with Lauren

 This WOW is designed to strengthen your legs, hips, and core. 

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TIME: 15 – 20 minutes
DIFFICULTY:  All levels
EQUIPMENT: TRX suspension straps plus an anchor point
FOCUS: Strength, Core, Stability


INTRO:  *Having strong leg and calf muscles is an important part of developing advanced climbing technique! And it often gets overshadowed by arm and upper body strength. 

*This WOW is designed to strengthen your hip, leg, and core stabilizers while doing standing work versus mat work.

*These 2 exercises will require coordination and balance, both important skills to develop for climbers and athletes alike!


STEP 1. Stand facing the anchor (pull-up bar), with your body slightly angled backwards. Keep the TRX straps taut with your arms straight in front of you.

STEP 2.  Now stand on one leg while keeping your back, arms, and legs straight. Keep your arms straight in front, with your palms facing down.

STEP 3. Hinge forward on your hips, keeping your standing leg straight and the opposing leg extended straight back behind you; keep your back flat, and your arms will extend overhead with your elbows close to your ears.

STEP 4. Squeeze your core and hold this position for a few breaths. Then slowly stand back up keeping your leg straight.

STEP 5. Repeat 10 times on each leg.

*VARIATION – You can do a two-legged version to work more legs than core. Add-in the one-legged squat to further work your core and leg muscles.


STEP 1. Stand facing away from the anchor point, with arms and TRX straps extended overhead, body in a straight line, slightly angled forward, legs shoulder width apart, and stood up on your tiptoes.

STEP 2. Lower down into a deep squat bringing your arms down so palms are facing out and even with ears (cactus arms), knees behind toes, as your weight shifts back into your heels.

STEP 3. Extend back up to the standing position; engaging your core, legs, arms, to maintain a tight body throughout your squat and maintain standing on your tiptoes.

STEP 4. Keep squatting for 30 secs, rest 10 secs, repeat 3 more times.

*VARIATION – Try balancing on one leg and opposite arm extended to work obliques and crossbody balance.

Lauren Sah bio picture
ABOUT LAUREN SAH ~ As a sports massage therapist, fitness trainer, and sports nutritionist, Lauren has a passionate understanding of the human body. As a competitive and recreational athlete, she can meet sports specific training needs or just help with that weight loss goal! Lauren guarantees to challenge you but still keep you smiling! Her certifications include: ACE Certified Personal Trainer, a TRX Group Fitness Instructor and a CMTC Certified Massage Therapist. Lauren teaches the Total Body Fitness Class @PG Belmont on Tuesdays & Thursdays at 6:15pm. *For personal training contact Lauren at



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IMPORTANT: Climbing and climbing training, such as the exercises in the WOW, are inherently dangerous activities.  Participation in these exercises is done at your own risk.  If you have any injuries, we recommend you do not attempt a WOW.  If you have any concerns about your abilities or the exercises, consult a qualified medical practitioner or athletic trainer. Before using the fitness area, equipment, classes or any other training at Planet Granite, it is your responsibility to read and understand the posted gym rules and Safety Guidelines found here: