TRX Sprinter Start
Explosive power & speed! Simulate a sprinter's start with resistance for a killer full-body workout. Feel the burn!
The TRX Sprinter Start is a compound exercise that mainly works the core, with help from the quads and back. You'll need: resistance bands or suspension trainer.
Required Equipment
TRX Sprinter Start Muscles Worked
Primary
Hip Flexor (iliopsoas); Abdominals (rectus abdominis)
Secondary
Quads (quadriceps femoris); Lats (latissimus dorsi)
TRX Sprinter Start Variations and Alternatives
How to do the TRX Sprinter Start
Attach a resistance band or suspension trainer to a secure anchor point above head height. Put on the harness or handle, if applicable, or hold the ends securely.
Stand facing away from the anchor point, with feet shoulder-width apart. Walk out so there is tension on the band when you lean forward and adopt a sprinter's stance.
Bend your knees slightly, hinge at the hips keeping your back straight, and lean into the resistance band with a forward angle.
Begin the exercise by driving one knee up toward your chest while simultaneously propelling the opposite arm forward in a sprinting motion.
Quickly switch to the other leg and arm, mimicking a high-intensity sprinting action against the resistance.
Continue to alternate legs and arms in a rapid, controlled fashion for the prescribed duration, distance, or number of repetitions.
Ensure that your core remains engaged throughout the exercise to maintain balance and stability.
When finished, carefully walk back towards the anchor to release the tension on the band before removing it.
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TRX Sprinter Start FAQs
What muscles does the TRX Sprinter Start work?
The TRX Sprinter Start mainly works the core, with help from the quads and back. The main muscles are the iliopsoas and rectus abdominis.
What equipment do you need for the TRX Sprinter Start?
Resistance bands or suspension trainer.
Is the TRX Sprinter Start a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the TRX Sprinter Start go on?
It belongs on leg day in a push/pull/legs routine.
What are some TRX Sprinter Start variations and alternatives?
Similar exercises include the Power Skip, Slow-Motion Sprinter, Sprint and Alternating TRX Hamstring Pull-In.
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