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Step 1

Starting Position: Holding the TRX handles in each hand, turn yourself to face away from the anchor point. Raise your elbows to chest height, position your wrists in neutral (straight, not bent) with palms facing the floor, and retract and depress your scapulae (pull your shoulders down and back).

Step 2

Assume a split-stance position, lunging forward slowly and allowing some bending at the hips until the straps become tight. Maintain this foot position throughout the exercise. Stiffen your torso by contracting your core/abdominal muscles ("bracing"). Gently lower your upper body towards your hands while keeping the head and spine aligned and avoiding any sagging in the low back.

Step 3

Upward Phase: Exhale and slowly extend (straighten) your elbows by pressing your body away from your arms. Your upper arms should remain level with your chest and your wrists should remain in the neutral position. Maintain a stiff torso aligning your head and spine and avoid any sagging or aching in your low back and hips.

Step 4

Downward Phase: While maintaining a straight, rigid torso, inhale and slowly lower your body back towards your starting position keeping your head and spine aligned.

Step 5

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.
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