TRX Side-to-Side (Animal Flow Style)

Setup

Feet in the foot cradles at mid-calf, start in a strong plank with hands under the shoulders.

Execution

1. 1Shift the hips down and to one side, rotating the body into a low lateral position
2. 2Reach the opposite hand toward the ceiling or across the body for a stretch/rotation
3. 3Return through center to plank
4. 4Repeat shifting to the other side

Key cues

• Move with control, this is a mobility flow, not a fast movement
• Keep the supporting shoulder stable throughout the shift
• Rotate through the thoracic spine and hips together
• Breathe through the transitions

Common faults

• Rushing the transition and losing control
• Supporting shoulder collapsing during the shift
• Limited rotation range due to skipping a proper warm-up
• Straps twisting from uneven foot pressure

Tweaks

• Reduce the depth of the lateral shift to regress
• Add a reach-through underneath the body for more rotation
• Slow the tempo further for a pure mobility-focused session

Muscles

Notes

TRX-specific. Angle = intensity: the more horizontal the body relative to the floor, the harder pressing/pulling/plank-style TRX moves become. For pulling movements (rows, face pulls), walking feet toward the anchor and leaning back further increases load. For pressing movements (push-ups, chest press), walking feet away from the anchor and standing more upright decreases load; moving feet closer to directly under the anchor point increases load. Foot position in the straps (heel vs. midfoot vs. toe) also changes leverage and load for lower-body moves. This is a flow/mobility-strength hybrid move inspired by animal-flow-style underswitch transitions, adapted to the suspended plank base — depth of the lateral shift is the intensity lever.

Sources

• TRX-Style Calisthenics You Can Do Anywhere — TRX Training (bear-squat-lunge combo and flow-style movement cues)
• Get Better Shoulder and Hip Mobility Using the TRX

Attribution: TRX Training / Onnit Academy