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Wind Sprints

AdvancedStrengthTier T3

Hang from a pull-up bar with the arms and legs extended. Raise one knee at a time as high as possible, alternating quickly, without swinging the body.

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

pull_up_bar

Home Options

  • pull-up bar

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Hang from the pull-up bar on a pronated grip with the arms and legs fully extended.
  • Set the body still with no swing before the first knee raise.
  1. She hangs from the overhead bar with a pronated grip, arms and legs fully extended, body still with no swing.

    Step 1 of 5

    Hang from the pull-up bar on a pronated grip with the arms and legs fully extended.

  2. She hangs from the bar with her right knee driven as high as it can go toward her chest, the left leg still extended and her body still with no swing.

    Step 2 of 5

    Quickly raise one knee as high as possible while the body stays swing-free.

  3. She hangs from the bar mid-swap, her right leg lowering back toward extension while her left knee rises toward its high point, body still swing-free.

    Step 3 of 5

    Return the first leg while simultaneously raising the opposite knee.

  4. She hangs from the bar with her left knee now driven as high as it can go and her right leg returned to extension, body still with no swing.

    Step 4 of 5

    Raise the opposite knee as high as possible.

  5. She hangs from the overhead bar with a pronated grip, arms and legs fully extended, body still with no swing.

    Step 5 of 5

    Hang from the pull-up bar on a pronated grip with the arms and legs fully extended.

Safety Information

Do not swing the body or the legs. Keep the alternation continuous until the set is complete. 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.