Steps
Step 1: Begin this exercise with a solid plank position, aligning the head, shoulders, hips, knees, and ankles in a straight line.
Step 2: Set the TRX straps to a long level. Grab hold of each handle, and hold them in close to your sides; the straps are underneath your arm, and you are facing away from the anchor point.
Step 3: Maintaining the strong plank, walk outwards away from the anchor, and lean forward, keeping yourself on your toes; hold this position at about a 45 degree lean. You are now ready to begin the movement.
Step 4: Keeping your core nicely engaged, begin the movement by taking a medium step back, keeping your body weight forward. This is the Sprinter start position.
Step 5: From here, push off your back toes (ball of the foot), drive that back leg through to a knee up in front of you. As your knee drives up, finish the drive by pushing off the other foot, in order to hop.
Step 6: When you land from the hop, repeat the movement by again bringing the leg back, then again driving it forward with the hop.
Step 7: Repeat this dynamic movement several times, then change legs.
How to progress the exercise
A possible exercise variation would be to perform the push-up portion of the in an explosive manner, where you actually jump with your hands (jumping push-ups). Also, a pike can replace the knees to chest movement.
Additional Information
The pushup portion of the movement can be regressed by performing them on your knees.
Suspension training in New Zealand
Suspension Exercise NZ is the New Zealand home of TRX suspension trainers, wall mounts, resistance bands and structured training programs. Orders ship to every region of New Zealand, from Auckland and Wellington to Christchurch and Dunedin, and all prices are shown in New Zealand dollars. Browse the TRX range for New Zealand or plan your next session with the free TRX calculators.
