TRX Jack-Knife Pike
Challenge your core! Combine the TRX Jack Knife and Pike for a killer abs workout. Strength & stability training in every rep.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Securely attach suspension straps to an anchor point above head height.
2. With the straps adjusted to about mid-calf length, place each foot into the foot cradles so you're in a suspended plank position on your hands, similar to the top of a push-up.
3. Start with your body in a straight line, hands placed on the ground slightly wider than shoulder-width apart, and your core engaged.
4. To perform the Jack Knife, pull your knees towards your chest, rounding your back as you bring your knees in.
5. Push your feet back out to return to the plank position.
6. For the Pike, lift your hips up towards the ceiling, keeping your legs straight and bringing your torso towards your legs, forming an upside-down 'V' shape.
7. Lower your hips back down to return to the plank position.
8. Repeat, alternating between the Jack Knife and Pike motions for the desired number of repetitions and sets.
Safety Tips: Keep your core tight throughout the exercise to protect your lower back. Move in a controlled manner to maintain stability and balance. Ensure the suspension straps are secure to avoid any accidents. Start with fewer repetitions and build up as you become more confident and stronger in the exercise.
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