TRX Pike and Pushup

Also known as the atomic pushup.

Benefits: Strengthens chest, shoulders, arms, and core.

Set-up: Adjust TRX so that the lowest point of the foot cradles are 8"-12" form ground.

Start Position:
• Place feet toes-first into foot cradles.
• Position into a plank.
• Do not let hips sag.

Movement Description:
• Pike
• Raise hips in a pike by bending at waist. Keep legs straight and feet together.
• Return to start position.
• Perform for 30 secs.

• Pike with Push-up:
• Perform a pushup between each pike.
• Perform for 30 secs.

Keep back straight and dive head down between arms, look at feet as hips drive up into pike.