Suspended Extended Plank

Setup:

• Attach your suspension trainer securely to an overhead anchor point. Make sure the straps are even and at an appropriate length to allow for body weight support.

Starting Position:

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

• Grab the handles of the suspension trainer with both hands, palms facing each other.

• Walk your feet forward until your body is in a straight line from head to heels, keeping tension in the straps.

Body Positioning:

• Keep your feet shoulder-width apart and your toes pointed down.

• Engage your core muscles to stabilize your body; this will help prevent sagging at the hips or arching at the back.

Movement:

• Inhale and slowly lower your body towards the ground by bending your elbows and allowing your chest to move towards your hands. Keep your body in a straight line throughout.

• Stop when your chest is just above the floor or as low as you can go without losing your form.

Returning to Start:

• Exhale and press through your hands, straightening your arms to return to the starting position. Maintain a straight body line and engaged core.

Repetitions:

• Repeat this movement for the desired number of repetitions, typically 8-12 for beginners.

• Ensure to take breaks as needed to maintain proper form.

Common Mistakes to Avoid:

• Avoid letting your hips sag or lifting them too high; keep your body in a straight line.

• Don’t hold your breath; keep a steady breathing pattern throughout the exercise.

Cool Down:

• After completing your sets, gently stretch your shoulders, back, and arms to cool down and aid recovery.