Starting Position: Holding both TRX handles or foot cradles in your left hand, turn yourself to face away from the anchor point. Raise your left elbow to chest height. The wrist 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. Maintain this foot position throughout the exercise. Brace your torso by contracting your core/abdominal muscles. Slowly lower your upper body toward the level of your left hand while keeping the head and spine aligned. Do not allow the low back or ribcage to sag or the torso to rotate.
Upward Phase: Exhale. Slowly press your body away from your arm, straightening your elbow. Keep your upper arm level with your chest and your wrist 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 or the torso to rotate.
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. Perform a prescribed number of repetitions and repeat on the opposite side, changing your arm and leg positions.
Exercise Variation: To increase the intensity of this exercise lengthen the straps and position your body further away from the anchor point or change the foot position so that the same-side leg is forward.
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.