By Brian Diaz
The TRX Side Plank Spilt is one of my favorite core exercises for all endurance athletes. Not only does it require great stabilization from the transverse abdominus and obliques, but it also utilizes shoulder stabilizers and strong hip musculature to complete the movement.
Start by extending the TRX unit so that the handles are just hovering about mid-calf height off the ground. You are going to start on your side with both feet inside the straps and directly underneath the hanging TRX. Coming up onto your elbow that is closest to the ground, you will try to hold a side plank position. You can reach the top arm over to help stabilize if you need to for a bit easier starting position.
Try to stack your legs in a heel-to-toe position and inline. I would start with the bottom leg slightly ahead of the top leg, but if you want to make it even more challenging you can rotate the top leg in front of the bottom leg. You are going to open the legs into a split position while maintaining a solid plank and not letting the hips and pelvis drop. Hold for 2-3 seconds before returning to the original start position. Try to do about 10-12 of these before coming back down out of the side plank.
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Brian Diaz is the head physical therapist and sports specialist at ActivEdge Fitness & Sports Performance. He is a Level II Certified TRX Suspension Trainer and a USA Triathlon Certified Coach. Follow him on Twitter (@JediTriathlete) or go to his website at ExperienceTheEdge.com for more exercise ideas.
