- Sit on floor facing suspension trainer loops in low position.
Place right foot in left lower loop. Cross left leg over right
leg placed in right lower loop. Turn body to right and place
hands on floor, shoulder width apart. Turn body to kneel on hands
and knees. Reposition hands (shoulder width or slightly wider)
at desired distance from suspension trainer so that body is square
with suspension trainer straps. With arm straight, raise knees
from ground so body is supported by arms and suspension trainer.
- Pull knees toward shoulders while raising hips very high.
Lower hips by extending body to original straight position, while
keeping shins close to horizontal. Repeat.
- See Suspended
Prone Feet Mount/Dismount. Keep shins close to horizontal
and arms straight with shoulders positioned above hands. Dismount
by removing straps, while kneeling or after sitting on one side
of hip before rotating body to seated position.
- Flexion and extension of knees are passive. Quadriceps actually
contraction of lift.
- Flexion of shoulders are also passive. Trapezius acts as
Stabilizer in inverted position, whereas, its middle and lower
fibers act as Antagonist Stabilizers in plank position.
- Rectus Abdominis and Obliques only contract
dynamically if actual waist flexion occurs. With no waist
flexion, Rectus Abdominis and External Oblique only isometrically
contract to stabilize pelvis and waist during hip flexion.
It may be necessary to completely flex hips before waist flexion
is possible. See Spot
Reduction Myth and Lower
- Movement can be made easier by lying closer under anchor
of suspension trainer. Alternately, do not raise hips nearly
as high, allowing knees and hip to bend in jack-knife movement
to decrease intensity.
- Movement can be made more challenging by lying further forward,
away horizontally from anchor of suspension trainer. Alternately,
perform a pike position by not bending knees.