TRX Sprinter Start

The TRX Sprinter start is a good way to incorporate a usually stationary plank into a dynamic movement. This exercise will target your lower body muscles (quads, glutes, hamstrings, etc), with the key being a strong hip extension/ hip thrust. .Because it is a good dynamic exercise, it can also be utilized for cardio benefit.

Primary muscles worked

  • Quads
  • Outer Thighs

Secondary muscles worked

  • Lower Back
  • Glutes
  • Calves
  • Hamstrings
  • Hip flexors
Body Part

Body Part:

level

Level:

Reps

Reps:

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.

TRX Pro 4 Strap

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