TRX Knee-Tuck Row

Positioning:

1. Setup the Suspension Trainer: Adjust the straps of your suspension trainer to a length that allows you to comfortably hang with your feet off the ground when you grip the handles.
2. Grip the Handles: Stand facing the attachment point of the suspension trainer. Grab the handles with an overhand grip, ensuring your arms are fully extended.
3. Assume the Starting Position: Lean back slightly, allowing your body to hang. Your feet should be elevated off the ground, and your body should form a straight line from your head to your heels. Engage your core.

Movement Instructions:

1. Tuck Your Knees: Begin the movement by pulling your knees toward your chest. Keep your feet together and try to maintain a rounded back as you bring your knees closer.
2. Rowing Motion: While tucking your knees, simultaneously pull the handles towards your chest. Your elbows should move close to your body, and your shoulder blades should pinch together as you row.
3. Return to Start: Lower your feet back to the starting position while simultaneously extending your arms back to the starting position, controlling the movement throughout to avoid any swinging.
4. Repetitions: Perform the exercise for 10-15 repetitions, maintaining controlled movements throughout.

Tips:

- Keep your core engaged throughout the movement to protect your lower back.
- Avoid using momentum; focus on controlled movements to maximize effectiveness.
- Ensure your body stays straight from your head to your heels during the extension to maintain proper form.