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Step 1

Starting Position: Place your feet securely into the foot cradles positioned directly under the anchor point. Apply downward pressure with your heels by dorsiflexing your ankles (pull toes towards your shins). Gently lie back on a mat/floor with your arms at your sides and palms flat on the ground. Contract your core and glute muscles to lift your hips off the mat/floor keeping your body aligned and rigid, using your hands to help stabilize your body. Keep you feet together throughout the exercise.

Step 2

Upward Phase: Exhale and slowly contract your hamstrings to move your heels towards your hips while keeping your ankles in dorsiflexion. Allow slight flexion in the hips (forward bend in the hips), but maintain a stable torso. Avoid any back and forth swinging of the TRX straps.

Step 3

Downward Phase: Inhale and slowly return both feet in unison towards your starting position, establishing a rigid body alignment. Avoid any back and forth swinging of the TRX straps.

Step 4

Exercise Variation: 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.
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