TRX Rocket Launchers
The TRX Rocket Launcher is an explosive plyometric exercise that combines a deep assisted squat with a powerful jump. It utilizes suspension straps to deload bodyweight during the descent and assist with upward momentum, targeting the quads and glutes while spiking heart rate.
Because plyometrics place high demand on the central nervous system, the AI analyzes your HRV and sleep data to determine if you are recovered enough for this explosive movement. If your recovery metrics are low or you have logged recent knee pain, the app will suggest regressing to a non-impact TRX Squat to protect your joints while still training the movement pattern. Additionally, by monitoring set duration and RPE, the AI ensures you stop before fatigue compromises your landing mechanics.
Form Cues
- Start with tension on the straps and arms extended
- Drop your hips low and back into a deep squat
- Explode upward by driving through your feet
- Pull lightly on the handles to assist the jump
- Land softly with bent knees to absorb impact
- Don't let the straps go slack at the bottom
- Don't land with stiff or straight legs
- Don't round your back as you squat down
- Don't pull exclusively with your arms
Common Mistakes
- Landing with heavy impact
- Rounding the spine at the bottom
- Using too much arm strength
- Leaning back too far
Muscles Worked
This exercise is a powerhouse for the lower body, primarily torching the quadriceps and glutes to generate vertical force. The hamstrings and calves assist in the triple extension of the hips, knees, and ankles, while the core and lats engage to stabilize the torso and transfer energy through the straps.
Primary
Secondary
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