TRX ® Assisted Cross-over Lunge with Arm Raise

Step 1

Starting Position: Holding the TRX handles in each hand, turn to face the anchor point. Position your feet together and hold the handles slightly above or at shoulder-height, but at shoulder-width or slightly wider. Stiffen your torso by contracting your core and abdominal muscles ("bracing").

Step 2

Downward Phase: Inhale and slowly step with your right leg across to the left while keeping your weight over your heels, both feet facing forward and using the TRX to help you maintain balance. As you step, begin to raise both hands to an overhead position. Prevent any excessive arching in your low back by depressing and retracting your scapulae (pulling your shoulders down and back) and contracting your abdominal muscles).

Step 3

Once your right foot is firmly placed on the floor, begin to bend at the hips, pushing them backwards while simultaneously shifting your weight towards your right foot. Continue shifting your weight over the right foot until your tibia (shinbone) is vertical to the floor and aligned directly over your second toe, with your weight distributed through your heel. The heel of your back foot may lift of the ground as you load into your right foot. Your arms should be in a wide, overhead position.

Step 4

Upward Phase: Exhale and push off firmly with your right leg, while pulling on the TRX, returning your body to your starting position. Repeat the movement to the opposite side.

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