TRX Sprinter Start
The TRX Sprinter Start is a dynamic suspension exercise that mimics the explosive acceleration phase of sprinting to build lower body power and cardiovascular endurance. It primarily targets the quadriceps, glutes, and calves while challenging core stability.
Because this is a power-based metabolic movement, the AI analyzes your recovery metrics like HRV and sleep quality to determine if your central nervous system is ready for explosive work. If your recovery is low, the app may suggest reducing the intensity or volume to prevent injury. Additionally, by tracking your RPE and rep consistency, the AI can learn your endurance threshold and adjust future intervals to optimize your metabolic conditioning.
Form Cues
- Lean forward into the straps so the handles rest near your armpits
- Keep your weight centered on the ball of your working foot
- Drive your back knee forward explosively toward your chest
- Maintain a rigid plank position with your torso throughout the movement
- Control the return phase to maintain tension on the straps
- Don't allow the TRX straps to go slack at any point
- Don't pull yourself forward with your arms; drive with your legs
- Don't round your lower back as you drive the knee forward
- Don't let your working heel collapse flat to the floor
- Don't look down at your feet; keep your gaze forward
Common Mistakes
- Pulling with the arms
- Slack in the suspension straps
- Rounding the lower back
- Bouncing off the back foot
- Shortened range of motion
Muscles Worked
This exercise primarily targets the quadriceps and glutes, requiring them to generate explosive force to propel the body forward against gravity. It also heavily engages the calves for plantar flexion and relies on the core and anterior deltoids to stabilize the torso in the forward-leaning position.
Primary
Secondary
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