Step 1: Begin this exercise with a solid plank position, aligning the head, shoulders, hips, knees, and ankles in a straight line.
Step 2: Set the TRX straps to a long level. Grab hold of each handle, and hold them in close to your sides; the straps are underneath your arm, and you are facing away from the anchor point.
Step 3: Maintaining the strong plank, walk outwards away from the anchor, and lean forward, keeping yourself on your toes; hold this position at about a 45 degree lean. You are now ready to begin the movement.
Step 4: Keeping your core nicely engaged, begin the movement by taking a medium step back, keeping your body weight forward. This is the Sprinter start position.
Step 5: From here, push off your back toes (ball of the foot), drive that back leg through to a knee up in front of you. As your knee drives up, finish the drive by pushing off the other foot, in order to hop.
Step 6: When you land from the hop, repeat the movement by again bringing the leg back, then again driving it forward with the hop.
Step 7: Repeat this dynamic movement several times, then change legs.
How to progress the exercise
A possible exercise variation would be to perform the push-up portion of the in an explosive manner, where you actually jump with your hands (jumping push-ups). Also, a pike can replace the knees to chest movement.
The pushup portion of the movement can be regressed by performing them on your knees.