Adjustment: Mid or Fully lengthened

Position: Ground Facing Away (GFA) to the anchor point

Start: Begin in a high plank position (on your hands), with feet suspended in TRX straps (about 20–30 cm above the ground). Keep your body in a straight line – core tight, shoulders over wrists, and glutes engaged.

Movement: Gently shift your body backward, moving your shoulders behind your wrists, keeping your body rigid and controlled. Then shift forward until your shoulders are once again stacked over your wrists.

Return: From the forward plank, perform an explosive push through your hands – similar to a dynamic shoulder press, pushing your upper body slightly upward and back. This press engages your shoulders, triceps, and core, adding a power component to the movement.

Level: Easy

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