3. TRX Atomic Pike
TRX straps at Mid Length
Start in plank position—place your feet in the foot cradles, your knees on floor, and your hands under your shoulders. Lower your chest to just above the ground. Keeping your ears, shoulders, hips, knees, ankles in alignment, push back up to plank position then immediately hinge at hips. Drive your butt up while keeping your torso straight. Keep your body tight and engaged and lower back down to a plank position.
Common Faults: Dropping chin; looking forward; bending knees
Frankel says: “This is a desert island exercise. You’re getting a push from the arms, core movement from the plank, and a hinge in the hips for stretching and flexibility at the legs. The core, abs, back, shoulders, and hips are working to do different things at different times, so it’s not one repetitive motion. For more of a challenge, walk your feet away from the anchor point until it’s behind you and your entire body is positioned to the left.”