Steps
Step 1: With the TRX straps set at three inches above the ground, place your feet in the stirrups so the tops of your feet are facing the floor.
Step 2: With your hands placed on the floor at shoulders with, begin this exercise from the plank position (abs and glutes engaged, shoulders stacked above wrists, keeping a straight solid line).
Step 3: Begin the movement by engaging your shoulder girdle stability with your scapulae depressed.
Step 4: Shift your weight slightly forward so your shoulders are in front of your hands; at the same time, proceed to bring your knees towards one shoulder, in an arc motion parallel to the floor, focusing on engaging the abdominals (not the hip flexors). You are still maintaining a strong plank position with your core and glutes tight.
Step 5: Return back to the starting plank position, then bring the knees towards the other shoulder, in an arc motion once again.
Step 6: Repeat this arc motion from shoulder to shoulder several times.
How to progress the exercise
A progression of this already advanced exercise would be to hold the pike position longer. This will put more stress on the shoulders, wrists, and hands, as when holding a handstand. Try placing your hands on a balance disc or BOSU for a shoulder stability/balance challenge!
Additional Information
Strong abdominals are needed for this exercise, to avoid overcompensating with the hip flexors.
Suspension training in New Zealand
Suspension Exercise NZ is the New Zealand home of TRX suspension trainers, wall mounts, resistance bands and structured training programs. Orders ship to every region of New Zealand, from Auckland and Wellington to Christchurch and Dunedin, and all prices are shown in New Zealand dollars. Browse the TRX range for New Zealand or plan your next session with the free TRX calculators.
