Spiderman (TRX / Suspension Trainer)

A dynamic core and chest exercise combining plank position with alternating knee drives toward the chest, building core strength, chest endurance, and hip flexor engagement.

Instructions

1. Start in a plank position with hands holding TRX handles and feet suspended
2. Maintain a rigid, engaged core and straight line from head to heels
3. Drive one knee toward your chest
4. Return that leg and immediately drive the opposite knee toward the chest
5. Alternate in a controlled mountain climber motion
6. Keep your hips level and prevent excessive rotation
7. Complete prescribed reps or duration

Tips

• The suspended position from the handles increases core and chest demands
• Maintain a rigid plank position to prevent hips from sagging
• Control the knee drive rather than using momentum
• The movement works both dynamic core strength and chest endurance
• Keep your shoulders stable and packed throughout the movement
• This exercise builds core stability and cardiovascular endurance