My wife and I are heading into week 9 of the Military Fitness Program. I can't seem to find anything in the video library about the Suspended Pendulum with Pike. Any help would be greatly appreciated. Thanks, Dave

Hi Dave,

My name is Aimee and I am with the Coast Guard. Glad to hear you made it to week 9!  Ok, the suspended pendulum goes like this: Body position is lying down, prone so your toes are in the foot cradles similar to the suspended push-up. Begin the exercise by swinging your legs from right to left (feet together). Stabilize with your core so you are not swaying your entire body, just the lower body. Now, if you are going to add the pike, you "simply" hold the sway to one side in a pike position (tailbone into the air, body forming an inverted "V"). I usually do the exercise like this: Sway right, left, right and pike. Then, sway left, right, left and pike.

 Does that make sense? I'm going to endeavor to take a picture of me doing this today so you can see it.

 What Amy describes is an even more advanced progression where you not only pike at the apex of the movement but you actually endeavor to hold that position for a moment. This is incredibly difficult! The best way to do it is to swing 3 times and then try to hold the furthest position as she describes. When it breaks down (and it will ) just allow the breakdown to flow into the first of the next 3 swings.

Thanks for adding on Amy

I hope that this helps