Secure the suspension trainer straps at mid-calf height. Place your feet in the foot cradles and assume a high plank position with hands under shoulders and core braced.

1. Lower your chest toward the floor by bending the elbows while keeping the body in a straight line.
2. Push back up to the starting plank position.
3. Immediately lift your hips toward the ceiling while keeping legs straight to form an inverted V shape.
4. Control the descent of your hips back to the plank position.
5. Repeat the push-up and pike sequence for every rep.