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Wind Sprints
A lying alternating leg drill, scissoring straight legs up and down quickly, that trains the hip flexors and lower abs to work fast while the lower back stays pinned.
CoreBodyweightAlternating leg flutter
GoLightWeight mediawind-sprints
Demonstration coming soon
Primary
Hip flexorsRectus abdominis
Secondary
ObliquesQuadriceps
Equipment
Bodyweight
Pattern
Alternating leg flutter
Setup
- 01Lie on your back with legs extended and hands under the hips or flat beside you.
- 02Press the lower back toward the floor with a gentle brace.
- 03Lift both legs a few inches off the floor.
- 04Tuck the chin slightly; optionally lift the shoulder blades for more abdominal demand.
Execution
- 01Raise one leg toward roughly 45 degrees while the other hovers low.
- 02Switch the legs in a quick scissoring action.
- 03Keep both legs straight and the strokes rhythmic and even.
- 04Continue alternating for the target time or rep count.
Checkpoints
- -The lower back stays in contact with the floor throughout.
- -Legs stay straight with toes pointed.
- -The bottom leg hovers and never rests on the floor mid-set.
- -The tempo stays fast but even, not flaily.
Common mistakes
- -Letting the lower back arch off the floor as the legs fatigue.
- -Bending the knees into a cycling motion.
- -Kicking through a tiny range that removes the training effect.
- -Holding the breath for the whole set.
Programming notes
- -Use 3 to 4 sets of 20 to 40 seconds, or 15 to 25 switches per leg.
- -Reduce the range or place hands under the hips if the lower back lifts.
- -Good as a core finisher or in conditioning circuits after strength work.
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