The TRX is an incredible tool for developing core and joint stability. If you find your balance and stability need improvement, or if you simply wish to recruit as many muscles as possible into your exercises, I highly recommend grabbing this tool.

These exercises focus on strengthening the muscles that stabilize and protect your hips, knees and ankles, while challenging your core and working your legs and booty. This will absolutely challenge your balance, so if you're not confident in your ability to stay upright on 1 leg, I recommend placing something beside you to grab onto when/if you feel yourself losing balance. Also, you do want the TRX to make a single strap - you can find directions on how to do that on their website.

Here's the drill:
- 5-10 Lateral Floating Lunges
- 5-10 Floating Lunges
- 5-10 Low or High Impact Floating Burpees
- Perform all 3 exercises on same side, minimal rest between.
- Alternate between legs until you've completed 2-4 sets on each side.

FORM:
[Lateral Floating Lunge]
- The foot in the strap is directly to your side and that leg is straight.
- Actively push that foot down into the strap, (if it weren't in the strap, you'd end up kicking it into the floor).
- Ensure that hips are squared up; neither should be higher than the other.
- Hinge your hips, (stick your booty back), as you bend your standing leg. Your knee should not poke too far forward - no farther than over shoe laces.
- Push your entire foot of your standing leg, especially your heel, firmly into the ground as you stand up.
- Squeeze your glutes and belly tight as your leg straightens.
[Floating Lunge]
- The foot in the strap is directly behind you.
- Actively push that foot down into the strap, (if it weren't in the strap, you'd end up kicking it into the floor).
- Ensure that hips are squared up; neither should be higher than the other.
- Keep your chest upright and strive for your head to stay over your elevated knee as you lunge.
- Tuck your floating knee under your hips and shoulders by squeezing that glute, quad and your core tight - you should NOT let that hip extend far back.
- Push your entire foot of your standing leg, especially your heel, firmly into the ground as you stand up.
- Squeeze your glutes and belly tight as your leg straightens.
[Floating Burpee]
- Low Impact = no hop at the top. High Impact = hop at the top.
- The initial movement of the burpee is exactly that of the floating lunge, so follow those notes until you reach the bottom of the lunge.
- From there, lower your chest toward your knee, put your hands on either side of your foot, then kick that foot back beside the one supported by the strap.
- You'll have 1 foot being held of the ground by the TRX strap, and the other, right beside it, being held of the ground by your incredible strength.
- The push-up can be optional, but why opt out of using more muscles, gaining more strength and burning more fat?!
- When you plant your foot to get up, prep just like you did with the lunges - get that foot flat so you can drive through your heel.
- To hop or not to hop... that is the question. You know your body - I'll let you choose the answer.

How many reps of each exercise do you think you'll attempt your 1st shot knowing there's no recovery time?! Tell me on FB/IG/TW @cassiebstrong!

B Strong,

Cassie B.