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TRX Pike

AdvancedStrengthTier T3

Place your feet in suspension strap cradles and your hands flat on the floor in a plank. Keep your legs straight and push your hips high into a V shape. Lower the hips back toward the plank line under control.

Targets: Spine Chain (Full Spine)

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

suspension_trainer

Home Options

  • suspension trainer

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Place both feet in the suspension strap foot cradles.
  • Set the hands flat on the floor in the plank.
  1. She holds the plank: body straight in a push-up line, hands flat on the floor under her shoulders, both feet suspended behind her in the strap foot cradles.

    Step 1 of 5

    Place your feet in the suspension strap foot cradles and your hands flat on the floor in a plank.

  2. She is mid-lift: hips rising above the plank line, legs staying straight as they carry the cradles forward with the motion, arms extended, head neutral between her arms.

    Step 2 of 5

    Keep your legs straight and begin pushing your hips up into the air.

  3. She reaches the peak: hips driven to their highest point, body folded into a clear inverted V, straight legs carried forward in the straps, arms straight under the shoulders.

    Step 3 of 5

    Push the hips as high into the air as possible so the body forms a V.

  4. She returns under control: hips lowering smoothly back toward the plank line, legs still straight, the cradles carrying the feet back, arms extended - the mid-return.

    Step 4 of 5

    Lower the hips back toward the plank line under control.

  5. She holds the plank: body straight in a push-up line, hands flat on the floor under her shoulders, both feet suspended behind her in the strap foot cradles.

    Step 5 of 5

    Place your feet in the suspension strap foot cradles and your hands flat on the floor in a plank.

Breathing

  • Exhale forcefully through pursed lips during the concentric contraction.

Safety Information

Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Brace the core tightly without arching the lower back and exhale forcefully through pursed lips during the contraction. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.