Body Saw to Push Press to Crunch (TRX / Suspension Trainer)

An advanced full-body suspension exercise combining a body saw with a push-up press and a crunch for total-body engagement.

Instructions

1. Anchor the TRX straps at mid-length.
2. Position yourself facing away from the anchor, feet in the stirrups in a plank position.
3. Perform a body saw by pushing and pulling your body away from and toward the anchor.
4. From the body saw, transition into a push-up by bending your elbows and lowering your body.
5. Press back up, explosively if possible, to return to the plank position.
6. From the plank, bring your feet toward your chest by crunching at the hips and core.
7. Return your feet to the full plank position.
8. Repeat this three-movement sequence for the desired number of reps.

Tips

• This exercise requires significant core strength and stability—ensure you can perform each component separately first.
• Keep your body rigid during the body saw and plank portions.
• The push-up should be controlled and full-range when possible.
• The crunch phase should involve true core flexion, not just hip flexion.
• Maintain consistent tension throughout all three movements.