To do this, put one of your arms in the strap, get in a plank position behind the TRX, and keep everything still. This move will shred your core alone, and when you can work up to 20 to 30 seconds ...

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1. Anchor the TRX above you on a stable bar or post, for example part of a cable machine. Grasp the straps with both hands and a neutral grip (thumbs facing up). 2.

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3. Row the dumbbell up to your underarm while holding the plank position. Lower the dumbbell. 4. Move slowly through 12 repetitions, then switch arms and repeat.

If you cannot do 25 in 2-3 sets, supplement with pulldowns or TRX rows to get 25 reps. It is fine to mix in 5-10 reps of pull-ups between front or back squat sets until you total 25 reps of pull-ups.