Adjustment: Mid or Fully lengthened

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

Start: Get into a forearm plank position with your feet placed in the TRX straps, which should hang about 20–30 cm off the ground. Keep your body in a straight line – core engaged, glutes tight, and shoulders aligned over your elbows.

Movement: While maintaining a solid plank, gently shift your body backward, moving your shoulders behind your elbows. The motion should come from your core control, not from arching your back.

Return: From the backward position, slide your body forward until your shoulders are back over your elbows. Keep the movement smooth and controlled, and avoid letting your hips sag.

Level: Easy

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