Step 1
Starting Position: Holding the TRX handles in each hand, turn yourself to face away from the anchor point. Elbows should be pointing forward with a 90_degree bend. Wrists should be in line with your forearm (neutral). Do not allow the wrists to bend. From a split-stance position, lunge forward until the straps become tight. Brace your torso by contracting your core/abdominal muscles. Maintain these engagements throughout the exercise.
Step 2
Upward Phase: Exhale. Straighten your elbows by pressing your body away from your arms. Your upper arms should not move. Your elbows should continue to point forward, and your wrists should remain in the neutral position. Keep your torso rigid and your head aligned with your spine. Do not allow the hips and low back to sag or arch.
Step 3
Downward Phase: Keeping the torso rigid, inhale and slowly lower your body back towards your starting position. Keep your head and spine aligned.
Step 4
Progression: The intensity of this exercise can be increased by positioning your body further away from under the anchor point of the TRX and lengthening the straps.
Using the TRX certainly enhances the appeal of many exercises. However, trainers and individuals should not participate in these advanced exercises until they can demonstrate capability to effectively stabilize their lumber spine (low back) with their core muscles.