This is week three of our TRX core series focusing on the TRX Rollout. Like using an ab wheel, this exercise is a tough one! Work your way into this by starting from your knees and progressing to a standing roll-out.
Equipment Needs:
- TRX Suspension Trainer
Muscle Groups Targeted:
- Rectus abdominus, obliques (internal and external), erector spinae, and latissimus dorsi
Starting Position:
- Either from standing or from a kneeling position, facing away from the anchor point, start with both hands in the straps right in front of your chest
Movement:
- In a slow and controlled fashion lean forward keeping the core engaged.
- As we lean forward, the hands will raise up keeping the tension on the TRX straps.
- Once you reach a point where you cannot lower any further or you begin to lose the tension in your core, you will bring your arms back in towards your body, raising yourself back to the starting position by contracting your core.
Recommended Sets and Reps:
- 3 sets of 8-10 reps
Progressions:
- Progress to a standing position.
- If you are standing, try to get as horizontal as possible before rising back up.
- This exercise can also be done on a fit ball or with an ab wheel.
Check out the previous tip in this series TRX Hip Dip
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By Meagan Stewart
Meagan is an exercise specialist with MacEwan University Sport and Wellness. She is a CSEP-CEP clinical exercise physiologist with a Master of Kinesiology from the University of Calgary.
