TRX Suspension Trainer Jack Knife

02 Dec TRX Suspension Trainer Jack Knife

The lumbo-pelvic-hip complex (L-P-H) commonly referred to as the “core” is an integral component in sports performance and efficient human movement. What must be recognized about the core is the importance this anatomical section of the kinetic chain plays relative to stabilization of the spine, the creation of movement, the maintenance of postural positioning, and the generation of power in sport.

If the stabilization capacities of the muscular structures associated with the core are weak and lack the capacities to execute the requirements of the athlete’s chosen sport, the ability to compete at a high level, excel in their sport, and limit the potential for injury is drastically reduced. As a result, it is imperative for the strength and conditioning coach, fitness professional, or athlete to develop the stabilization capacities of the core.

The process by which this is achieved is via the utilization of exercises to develop strength within the Lumbo-Pelvic-Hip Complex. The selection and type of exercise is imperative in order to improve the stabilization capacities of this anatomical section of the body. What must be recognized is the core section of the body encompasses the lumbar region of the spine. The lumbar spine has a limited amount of flexion, extension, and rotation and as a result core training must include this component within exercise selection.

Developing the core necessitates the lumbar spine to maintain a neutral position with engagement of the spinal stabilizers and superficial musculature of the core. This can be achieved with exercise focused on stabilizing the L-P-H with extremity movements of the upper and lower limbs. These types of modalities will develop strength and endurance within the core while addressing the requirements of lumbar spine stability.

Improves Your: Stabilization capacities of the core

Target Area: Intervertebral stability, L-P-H stability, and movement efficiency

Why It’s Important: The execution of athletic actions, efficient movement patterns, and the generation of power require high levels of stabilization within the Lumbo-Pelvic-Hip Complex. This is achieved through addressing the core musculature.

The Common Problem: The athlete will lack the stabilization capacities to sufficiently stabilize the L-P-H, maintain postural position during the execution of athletic actions, and generate speed efficiently. Thus resulting in less than optimal performance and an increase in the potential for injury.

The Solution: The inclusion of training modalities with exercises requiring stabilization of the lumbar spine during the development of strength and endurance in the musculature of the core.

TRX Suspension Trainer Jack Knife

Set Up:

  • Squat down, position knees in the floor, and feet into the foot cradles of the TRX
  • Walk hands forward into a push up position
  • Position the body in a traditional push position, core engaged, and legs straight



  • Hold the push up position and pull your knees in towards the chest
  • Continue to pull the knees forward as close as possible to your chest
  • Hold this position for one second, return to the starting position of the exercise
  • Keep your back flat throughout the exercise and think of curling your knees in the chest


About Performance Coach Sean Cochran: Sean Cochran, one of the most recognized performance coaches in sports today. A career spanning positions with 2 major league baseball organizations, over 12 years on the PGA Tour and work with top professionals including three-time Masters, PGA, and British Open Champion Phil Mickelson, future hall of famer Trevor Hoffman, and Cy Young award winner Jake Peavy. He has been involved in the production of numerous performance videos and authored books including; Performance Golf Fitness, Complete Conditioning for Martial Arts, and Fit to Hit. He has been a presenter of educational seminars for numerous organizations including the world renowned Titleist Performance Institute.