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Table 1 TRX-based exercises program

From: The effect of Total resistance exercise vs. aquatic training on self-reported knee instability, pain, and stiffness in women with knee osteoarthritis: a randomized controlled trial

First Month

Exercises

Sunday’s exercises

1) TRX row, 2) TRX biceps curl, 3) TRX scapular retraction, 4) TRX standing roll out, 5) toe touches, 6) TRX hip press, 7) TRX hamstring curl, 8) walking high kick, 9) TRX Sit Up

Plank exercises 3 set 10 s

Monday’s exercises

1) TRX mid row, 2) TRX calf raise, 3) TRX kick back, 4) TRX standing push up plus, 5) clamshell, 6) lying side leg lift/ lateral raise, 7) Hamstring runner TRX, 8) TRX bent raise (single leg), 9) TRX side plank.

Plank exercises 3 set 15 s

Wednesday’s exercises

1) TRX high row, 2) TRX single leg reaching Roman deadlift, 3) TRX split fly, 4) TRX chest press, 5) lying leg raise, 6) TRX Routain, 7) supine plank TRX, 8) TRX bent leg raise, 9) TRX hip abduction.

Plank exercises 3 set 20 s

At the week1 and 2, All exercises 3 set 10 repetition.

At the week 3 and 4, All exercises 3 set 15 repetition.

Second Month

Exercises

Sunday’s exercises

1) TRX T deltoid fly, 2) TRX standing hip drop, 3) TRX triceps press, 4) TRX standing calf raises 5) Flutter kicks 6) Side crunch leg raises 7) TRX supine plan/with pull through 8) TRX hip abduction, 9) TRX assisted sit up

Plank exercises 3 set 20 s

Monday’s exercises

1) TRX Y deltoid fly TRX hip press, 2) TRX torso rotation, 3) TRX overhead back extension, 4) TRX prone iron cross, 5) Side oblique crunch, 6) Swimmers, 7) supine TRX on elbow, 8) TRX saw 9) TRX oblique leg raises

Plank exercises 3 set 25 s

Wednesday’s exercises

1) TRX L deltoid fly, 2) TRX power pull 3) TRX bicep revers curl 4) TRX chest fly 5) Russian twist with medicine ball 6) Alternate heel touchers 7) TRX side plank/ top arm assisted pike 8) TRX pendulum, 9) TRX Pike

Plank exercises 3 set 30 s

At the week1 and 2, All exercises 3 set 10 repetition.

At the week 2 and 4, All exercises 3 set 15 repetition.