Starting Position: Holding the TRX handles in each hand, turn to face away from the anchor point. Raise your elbows to chest height. Wrists should be in a straight line with the forearm and palms facing the floor. Pull your shoulder blades down and back.
Stand with one foot ahead of the other and both feet facing forward. Lunge forward slowly. Allow the hips to bend until the straps become tight. Keep the feet in this position throughout the exercise. Brace your torso by contracting your core/abdominal muscles. Slowly lower your upper body towards your hands while keeping the head and spine aligned. Do not allow the low back or ribcage to sag.
Upward Phase: Exhale. Slowly press your body away from your arms, straightening your elbows. Keep your upper arms level with your chest and your wrists in neutral position. The torso must be rigid and the head aligned with your spine. Do not allow the low back, ribcage or hips to sag.
Downward Phase: Keep the torso straight and strong and your head aligned with your spine. Inhale and slowly lower your body back to your starting position.
Exercise Variation: The intensity of this exercise can be increased by lengthening the straps and positioning your body further away from the anchor point of the TRX.
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.