Sprinter plank

Sprinter plank

Set up

Position yourself with one forearm on the ground and the opposite foot (knee is hovering above the ground) on the ground. 

Implementation

Whilst holding bring you arm that is not load bearing bent into a "sprint" position" and kick your heel of your opposing leg upwards.

Notes

This core exercise is an intermediate exercise challenging both the superficial and deep layers of the trunk. Be sure to keep your hips square and the floating limbs high.

General body part

  • Core

Muscles 

Agonist/Target

  • Trunk
  • Antagonist stabilisers
  • Rectus abdominis
  • Obliques

Synergists/Helpers/

  • Shoulders
  • Erector spine
  • Glutes

Joints involved

  • Hip
  • Knee
  • Ankle
  • Shoulder
  • Elbow
  • Wrist

Allocation

Complexity/Utility

  • Basic

Mechanics

  • Isolated

Movement pathway/Force

  • Isometric

 

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