High Rollout (TRX / Suspension Trainer)

A core-intensive exercise where the body rolls forward on the TRX straps, extending the abs and chest while maintaining a rigid plank position.

Instructions

1. Anchor the TRX straps at mid-length.
2. Face the anchor point and hold the handles at chest height.
3. Walk your feet backward so your body is nearly horizontal with arms extended overhead.
4. Keep your core engaged and your body in a straight line from head to heels.
5. Slowly roll your body forward by extending your arms overhead and lowering your body.
6. Move forward until you reach near-full body extension (or as far as you can control).
7. Use your core and abs to pull yourself back to the starting position.
8. Repeat for the desired number of reps.

Tips

• This is an advanced core stability exercise; ensure your foundation is strong before attempting.
• Maintain a rigid plank position throughout—do not allow your hips to sag or pike.
• The movement is slow and controlled, not rapid or bouncy.
• Your core does most of the work returning you to the starting position.
• Beginners should start with the more upright position, gradually rolling further forward over time.