Split High Sprinter Lunge

1. Start in a lunge position with your right foot forward, knee bent, and left leg extended behind you, toe on the ground. Ensure your right knee is above your ankle and not pushing over your toes. Your body should be leaning forward with your hands on the ground for support, as shown in the first image.

2. Pushing off the ball of your left foot, drive the left knee forward and upward while simultaneously straightening your right leg and lifting your upper body to a more upright position. Your arms should swing naturally or you can pump them as if you were running. This should resemble a sprinting motion coming out of the lunge.

3. Rise onto the ball of your right foot at the peak of the movement, with your left knee lifted, as shown in the second image.

4. Lower your left leg back down into the lunge position while bringing your body forward and placing your hands back on the ground. You are now returning to the starting position depicted in the third image.

5. Repeat this motion for the desired number of repetitions, and then switch legs.

6. Maintain control and balance throughout the exercise, keeping your core engaged and your back as neutral as possible to avoid strain.

7. The exercise mimics an explosive sprint start, combined with a high knee lift, within a static split stance. It challenges both strength and cardiovascular endurance while incorporating plyometric elements that can enhance power and speed.

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