TRX Kneeling Fallout

The TRX Kneeling Fallout exercise is a variation of a Swiss ball rollout or the Ab Roller movement. The emphasis is placed on the core muscles, plus a good amount of shoulder stability is required.

Primary muscles worked

  • Abdominals
  • Chest

Secondary muscles worked

  • Abs
  • Upper Back
Body Part

Body Part:

level

Level:

Reps

Reps:

Steps

Step 1: The beginning position for this movement is kneeling plank; glutes, core, and shoulders are nicely engaged.

Step 2: The TRX straps are set to a few inches off the floor. Hold onto each handle and keep them close into your body before beginning this movement.

Step 3: Begin this movement by raising your arms forward. Synchronize the movement by bringing your hip forward.

Step 4: Continue extending your arms and lowering your hips until your arms are extended above your head, in a straight line with your body, and your hips are fully extended. Basically, your body is now in a straight line from your wrists to your knees.

Step 5: From the fully extended position, begin to get yourself back up to the starting position by pressing downward with your extended arms. Maintain the straight line of your body from your head to your knees by keeping your core engaged, and your glutes tight.

Step 6: Repeat this movement several times.

 

How to progress the exercise

The progression of this exercise is all about levers. The shorter the lever (as in the knees to chest), the easier the movement is. If you perform the exercise with your legs straight (ie: pike), the challenge is much greater.

Additional Information

Mastery of a strong plank is needed for this exercise, especially to avoid sagging at the hipe when performing the exercise very dynamically. The abdominal muscles need to be firing quite strongly to avoid overusing the hip flexors in the knee to chest movement.

TRX Pro 4 Strap

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