ꯕꯥꯔꯕꯦꯜ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯑꯦ.ꯕꯤ.ꯒꯤ ꯔꯣꯂꯑꯥꯎꯠ ꯇꯧꯕꯥ꯫

• Body Part: ꯆꯤ ꯆꯤꯡꯗ
• Equipment: ꯏꯋꯔ ꯂꯣꯎꯦꯇꯣ
• Primary Muscles: Iliopsoas, Rectus Abdominis
• Secondary Muscles: Deltoid Posterior, Levator Scapulae, Teres Major

Introduction to the ꯕꯥꯔꯕꯦꯜ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯑꯦ.ꯕꯤ.ꯒꯤ ꯔꯣꯂꯑꯥꯎꯠ ꯇꯧꯕꯥ꯫

ꯕꯥꯔꯕꯦꯜ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯑꯦ.ꯕꯤ. ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯃꯈꯣꯌꯒꯤ ꯑꯦꯕꯗꯣꯃꯤꯅꯦꯜ ꯁ꯭ꯠꯔꯦꯡꯊ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ, ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯐꯒꯠꯍꯟꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯍꯦꯟꯅꯥ ꯐꯕꯥ ꯄꯣꯁ꯭ꯇꯨꯔ ꯍꯦꯅꯒꯠꯍꯟꯅꯕꯥ ꯌꯦꯡꯂꯤꯕꯥ ꯏꯟꯇꯔꯃꯤꯗꯤꯌꯦꯠꯇꯒꯤ ꯑꯦꯗꯚꯥꯟꯁ ꯐꯤꯠꯅꯦꯁ ꯏꯊꯨꯁꯤꯌꯥꯁ꯭ꯇꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯆꯨꯝꯃꯤ꯫ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯁꯤ ꯃꯈꯣꯌꯒꯤ ꯔꯨꯇꯤꯅꯗꯥ ꯌꯥꯑꯣꯍꯟꯗꯨꯅꯥ ꯃꯤꯑꯣꯏ ꯑꯃꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯑꯄꯨꯅꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯑꯦꯟꯗꯣꯔꯁꯃꯦꯟꯇ ꯐꯒꯠꯍꯅꯕꯥ ꯉꯃꯒꯅꯤ, ꯃꯁꯤꯅꯥ ꯁꯤꯡꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯏꯐꯦꯛꯇꯤꯕ ꯑꯣꯏꯕꯥ ꯀꯣꯔ ꯋꯥꯔꯀꯑꯥꯎꯠ ꯑꯃꯥ ꯊꯤꯔꯤꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯒꯤꯗꯃꯛ ꯑꯐꯕꯥ ꯋꯥꯔꯦꯞ ꯑꯃꯥ ꯑꯣꯏꯍꯜꯂꯤ꯫

Performing the: A Step-by-Step Tutorial ꯕꯥꯔꯕꯦꯜ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯑꯦ.ꯕꯤ.ꯒꯤ ꯔꯣꯂꯑꯥꯎꯠ ꯇꯧꯕꯥ꯫

• ꯅꯍꯥꯛꯀꯤ ꯀꯣꯛꯇꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯃꯀꯣꯛ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯊꯃꯖꯤꯜꯂꯨ, ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯊꯃꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯃꯃꯥꯡꯗꯥ ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨ ꯊꯤꯡꯖꯤꯜꯂꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯐ꯭ꯂꯣꯔ ꯑꯗꯨꯒꯥ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯃꯥꯟꯅꯕꯥ ꯐꯥꯎꯕꯥ, ꯅꯠꯠꯔꯒꯥ ꯅꯍꯥꯛꯅꯥ ꯅꯨꯡꯉꯥꯏꯅꯥ ꯆꯠꯄꯥ ꯌꯥꯕꯥ ꯃꯐꯝ ꯐꯥꯎꯕꯥ, ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨ ꯃꯈꯥ ꯆꯠꯊꯕꯤꯌꯨ꯫
• ꯃꯤꯅꯠ ꯈꯔꯒꯤ ꯑꯣꯏꯅꯥ ꯂꯦꯄꯀꯅꯨ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯅꯁꯥꯕꯨ ꯍꯧꯒꯠꯂꯤꯕꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯗꯨꯗꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯄꯨꯁꯤꯜꯂꯛꯅꯕꯥ ꯁꯤꯖꯤꯟꯅꯧ, ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯅꯥꯛꯇꯥ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯆꯦꯅꯁꯤꯜꯂꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯗꯨꯅꯥ ꯂꯩꯕꯥ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯃꯨꯚꯃꯦꯟꯇꯁꯤꯡ ꯑꯗꯨ ꯀꯟꯠꯔꯣꯜ ꯇꯧꯕꯥ ꯁꯣꯌꯗꯅꯥ ꯂꯩꯍꯟꯗꯨꯅꯥ, ꯑꯄꯥꯝꯕꯥ ꯃꯁꯤꯡꯒꯤ ꯔꯤꯄꯤꯇꯦꯁꯟ ꯑꯗꯨꯒꯤꯗꯃꯛ ꯃꯨꯚꯃꯦꯟꯇ ꯑꯁꯤ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧꯕꯤꯌꯨ꯫

Tips for Performing ꯕꯥꯔꯕꯦꯜ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯑꯦ.ꯕꯤ.ꯒꯤ ꯔꯣꯂꯑꯥꯎꯠ ꯇꯧꯕꯥ꯫

• **ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯈꯣꯡꯖꯦꯜ**: ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯈꯣꯡꯖꯦꯜ ꯌꯥꯡꯅꯥ ꯆꯠꯄꯥ ꯑꯁꯤꯅꯤ, ꯃꯁꯤꯅꯥ ꯃꯈꯥ ꯊꯪꯕꯥ ꯁꯔꯨꯛꯇꯥ ꯑꯃꯁꯨꯡ ꯈꯨꯠꯁꯥꯁꯤꯡꯗꯥ ꯁꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯃꯗꯨꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯇꯞꯅꯥ ꯇꯞꯅꯥ, ꯀꯟꯠꯔꯣꯜ ꯇꯧꯔꯕꯥ ꯔꯣꯂꯑꯥꯎꯠ ꯑꯃꯁꯨꯡ ꯔꯤꯠꯔꯦꯀꯁꯟ ꯑꯃꯗꯥ ꯃꯤꯠꯌꯦꯡ ꯊꯝꯃꯨ꯫ ꯃꯁꯤꯅꯥ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯄꯒꯤ ꯔꯤꯁ꯭ꯛ ꯍꯟꯊꯍꯅꯕꯇꯥ ꯅꯠꯇꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯦꯕꯁꯁꯤꯡ ꯑꯗꯨ ꯍꯦꯟꯅꯥ ꯌꯥꯡꯅꯥ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯗꯨꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨꯒꯤ ꯏꯐꯦꯛꯇꯁꯨ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ꯫
• **ꯁ꯭ꯕꯔ ꯍꯣꯅꯕꯒꯤ ꯇꯦꯛꯅꯤꯛ**: ꯕꯥꯔꯕꯦꯜ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯑꯦ.ꯕꯤ. ꯅꯍꯥꯛꯅꯥ ꯕꯥꯔꯕꯦꯜ ꯑꯗꯨ ꯂꯧꯊꯣꯛꯂꯕꯥ ꯃꯇꯃꯗꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯅꯥ ꯃꯗꯨ ꯑꯃꯨꯛ ꯍꯟꯅꯥ ꯔꯣꯜ ꯇꯧꯔꯀꯄꯥ ꯃꯇꯃꯗꯥ ꯁ꯭ꯕꯔ ꯍꯣꯅꯒꯗꯕꯅꯤ, ꯃꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯀꯣꯔ ꯃꯁꯂꯁꯤꯡ ꯑꯗꯨ ꯑꯦꯉ꯭ꯒꯦꯖ ꯇꯧꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫

ꯕꯥꯔꯕꯦꯜ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯑꯦ.ꯕꯤ.ꯒꯤ ꯔꯣꯂꯑꯥꯎꯠ ꯇꯧꯕꯥ꯫ FAQs

Can beginners do the ꯕꯥꯔꯕꯦꯜ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯑꯦ.ꯕꯤ.ꯒꯤ ꯔꯣꯂꯑꯥꯎꯠ ꯇꯧꯕꯥ꯫?

ꯕꯥꯔꯕꯦꯜ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯑꯦ.ꯕꯤ.ꯒꯤ ꯔꯣꯂꯑꯥꯎꯠ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯁꯤꯡꯅꯕꯥ ꯑꯃꯅꯤ ꯃꯁꯤꯗꯥ ꯀꯣꯔ ꯁ꯭ꯠꯔꯦꯡꯊ ꯑꯃꯁꯨꯡ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤꯒꯤ ꯆꯥꯡ ꯌꯥꯝꯅꯥ ꯃꯊꯧ ꯇꯥꯏ꯫ ꯃꯁꯤ ꯃꯍꯧꯁꯥꯅꯥ ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯒꯤꯗꯃꯛꯇꯥ ꯔꯦꯀꯃꯦꯟꯗ ꯇꯧꯗꯦ ꯃꯔꯃꯗꯤ ꯑꯀꯅꯕꯥ ꯀꯣꯔ ꯑꯃꯥ ꯌꯥꯎꯗꯅꯥ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯄꯥꯡꯊꯣꯀꯄꯥ ꯑꯁꯤ ꯑꯔꯨꯕꯥ ꯑꯣꯏꯕꯥ ꯌꯥꯏ ꯑꯃꯁꯨꯡ ꯀꯔꯤꯒꯨꯝꯕꯥ ꯑꯔꯥꯅꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯇꯧꯔꯕꯗꯤ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯅꯕꯥ ꯌꯥꯏ꯫ ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯑꯦ.ꯕꯤ.ꯒꯤ ꯔꯣꯂꯑꯥꯎꯠꯇꯥ ꯄ꯭ꯔꯣꯒ꯭ꯔꯦꯁ ꯇꯧꯗ꯭ꯔꯤꯉꯩꯗꯥ ꯃꯈꯣꯌꯒꯤ ꯈꯨꯎꯗꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯕꯣꯜ ꯑꯃꯥ ꯅꯠꯠꯔꯒꯥ ꯑꯦ.ꯕꯤ. ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯄꯥꯉ꯭ꯒꯜ ꯑꯃꯁꯨꯡ ꯇꯦꯛꯅꯤꯛ ꯁꯦꯃꯒꯠꯄꯥ ꯍꯥꯌꯕꯁꯤ ꯃꯇꯝ ꯄꯨꯝꯅꯃꯛꯇꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯅꯤꯡꯁꯤꯡꯕꯤꯌꯨ꯫

What are common variations of the ꯕꯥꯔꯕꯦꯜ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯑꯦ.ꯕꯤ.ꯒꯤ ꯔꯣꯂꯑꯥꯎꯠ ꯇꯧꯕꯥ꯫?

• ꯑꯦ.ꯕꯤ.ꯒꯤ ꯍꯨꯏꯜ ꯔꯣꯂꯑꯥꯎꯠ: ꯕꯥꯔꯕꯦꯂꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯅꯍꯥꯛꯅꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯒꯤꯗꯃꯛꯇꯥ ꯑꯦ.ꯕꯤ.
• TRX ꯁ꯭ꯠꯔꯦꯄꯁꯤꯡ AB ꯔꯣꯂꯑꯥꯎꯠ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯗꯥ, ꯅꯍꯥꯛꯅꯥ TRX ꯁ꯭ꯠꯔꯦꯄꯁꯤꯡ ꯁꯤꯖꯤꯟꯅꯩ, ꯃꯐꯃꯗꯨꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯍꯦꯟꯗꯂꯁꯤꯡꯗꯥ ꯆꯦꯠꯅꯥ ꯊꯃꯗꯨꯅꯥ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯗꯨꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯁ꯭ꯠꯔꯦꯠ ꯂꯥꯏꯟ ꯑꯃꯗꯥ ꯁꯥꯡꯗꯣꯀꯏ꯫
• ꯁ꯭ꯂꯥꯏꯗꯔꯁꯤꯡ ꯑꯦ.ꯕꯤ.ꯒꯤ ꯔꯣꯂꯑꯥꯎꯠ: ꯃꯁꯤꯒꯤ ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯁ꯭ꯂꯥꯏꯗꯔꯁꯤꯡ ꯅꯠꯠꯔꯒꯥ ꯇꯣꯏꯂꯦꯠ ꯑꯃꯥ ꯇꯔꯨ-ꯇꯅꯥꯅꯕꯥ ꯃꯐꯝ ꯑꯃꯗꯥ ꯁꯤꯖꯤꯟꯅꯕꯅꯤ, ꯃꯐꯝ ꯑꯗꯨꯗꯥ ꯅꯍꯥꯛꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯁ꯭ꯂꯥꯏꯗꯔꯁꯤꯡꯗꯥ ꯊꯃꯗꯨꯅꯥ ꯃꯈꯣꯌꯕꯨ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯑꯃꯁꯨꯡ ꯃꯇꯨꯡꯗꯥ ꯁ꯭ꯂꯥꯏꯗ ꯇꯧꯏ꯫
• ꯈꯨꯎꯒꯤ ꯕꯥꯔꯕꯦꯜ ꯑꯦ.ꯕꯤ.ꯔꯣꯂꯑꯥꯎꯠ: ꯃꯁꯤ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯑꯦ.ꯕꯤ.

What are good complementing exercises for the ꯕꯥꯔꯕꯦꯜ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯑꯦ.ꯕꯤ.ꯒꯤ ꯔꯣꯂꯑꯥꯎꯠ ꯇꯧꯕꯥ꯫?

• ꯔꯁꯤꯌꯥꯒꯤ ꯇ꯭ꯕꯤꯁ꯭ꯠ ꯑꯁꯤ ꯕꯥꯔꯕꯦꯜ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯑꯦ.ꯕꯤ.
• ꯍꯦꯟꯖꯤꯡ ꯂꯦꯒ ꯔꯦꯏꯁꯁꯤꯡ ꯑꯁꯤꯅꯥ ꯕꯥꯔꯕꯦꯜ ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯑꯦ.ꯕꯤ. ꯃꯁꯤꯒꯤ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯏꯚꯦꯟꯇ ꯇꯣꯟ ꯀꯣꯔ ꯑꯃꯥ ꯁꯦꯝꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ, ꯃꯁꯤꯅꯥ ꯑꯦ.ꯕꯤ.ꯒꯤ ꯔꯣꯂꯑꯥꯎꯠ ꯑꯦꯛꯁꯔꯁꯥꯏꯖꯒꯤ ꯑꯄꯨꯅꯕꯥ ꯐꯂꯁꯤꯡ ꯐꯒꯠꯍꯜꯂꯤ꯫