TRX Push-Up to Side-Plank

1. Setup:

   • Adjust the suspension trainer so that the handles are at about waist height when standing.

   • Stand facing away from the anchor point of the suspension trainer.

2. Starting Position:

   • Grab the handles of the suspension trainer with both hands.

   • Walk your feet back until your body forms a straight line from your head to your heels, similar to a plank position.

   • Your arms should be extended under your shoulders.

3. Performing the Push-Up:

   • Lower your body towards the ground by bending your elbows, keeping them at about a 45-degree angle from your body.

   • Go down until your chest is close to the ground.

   • Push back up to the starting position.

4. Transition to the Side Plank:

   • After completing the push-up, shift your weight to one arm and rotate your body to the side.

   • Extend your opposite arm upwards towards the ceiling to form a side plank position.

   • Your feet can stack on top of each other, or you can stagger them for more stability.

5. Holding the Side Plank:

   • Engage your core and hold this position for a few seconds, focusing on maintaining a straight line from head to heels.

6. Returning to Start:

   • Lower your extended arm back down and return to the push-up position.

   • Repeat the push-up and transition to the side plank on the opposite side.

7. Repetitions:

   • Aim for 8-12 repetitions, alternating sides with each set of push-ups and side planks.

Tips:

• Keep your core engaged throughout the entire movement for stability.

• If you are a beginner, you can modify the push-up by placing your knees on the ground.

• Focus on controlled movements to maintain balance and form.