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TRX Sprinter Start

AdvancedCardioTier T4

Clamp the straps under your armpits and lean forward like a starting block. Step back into a sprinter stance. Drive the rear knee forward and up, hold an instant, then step it back.

Targets: Hip

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

suspension_trainer

Home Options

  • suspension trainer + strap or belt

Dosage

4

Sets

20 sec

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Clamp the straps under the armpits.
  • Lean forward as in a starting block with the straps taking the lean.
  1. He stands tall leaning forward into the suspension straps clamped under his armpits, body in a long forward line like a starting block held at the lean.

    Step 1 of 5

    Clamp the straps under the armpits and lean forward as in a starting block.

  2. He has stepped back into a sprinter stance against the straps: his left leg braced forward and his right leg extended behind on the ball of the foot, the forward lean held by the straps.

    Step 2 of 5

    Step back into a sprinter stance, one leg extended behind and the front leg braced.

  3. His right knee is driven explosively forward and up toward his chest, the left leg still braced, the armpit straps still holding the forward lean.

    Step 3 of 5

    Drive the rear knee explosively forward and up as if launching out of the blocks.

  4. He holds the right knee punched high at the top of the drive, balanced on the braced left leg, the straps still clamped and carrying the lean.

    Step 4 of 5

    Hold the driven knee at the top before stepping it back to the stance.

  5. He stands tall leaning forward into the suspension straps clamped under his armpits, body in a long forward line like a starting block held at the lean.

    Step 5 of 5

    Clamp the straps under the armpits and lean forward as in a starting block.

Safety Information

Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.