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Two Explosive Moves to Increase Your 40-Yard Dash

A circuit training routine for the two muscular systems that will make you lightning fast.

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So, you want to increase your 40-yard dash? Before hitting the track and sprinting your way to an injury, it's best to understand the mechanics that go into developing a lightning fast sprint. We've asked personal trainer and owner of Functional Patterns Naudi Aguilar for his take on how to train the appropriate muscle groups to have you busting new records in no time. "The primary muscles propelling you into gait (the way we move our body from point A to point B) are not the ones that move forward and back. Explosive sprinting is actually developed through the engagement of muscles acting in rotation, which in turn propel you into forward motion. The development of these two systems are crucial if you want to develop that second gear," Aguilar says.

Muscle System One

The Anterior Oblique System: External Obliques, Internal Obliques, Adductors These muscles all contract together to rotate the core to help propel us more efficiently and effectively. "If all these muscles work together succinctly, you will get much more efficiency in your stride," Aguilar says.

Anterior Oblique System Exercise - Cable Contralateral Step Press

Muscle System Two

Posterior Oblique System: Gluteus Maximus and Latissimus Dorsi If you're wondering what the true powerhouse behind a sprint is, two large muscle groups, the gluteus maximus and latissimus dorsi, combine to produce explosive sprint speed.

Posterior Oblique System Exercise - Cable Pendulum Squat Row

Circuit Workout Protocol

Perform 8-12 reps (each side) of the Cable Contralateral Step Press then immediately perform 8-12 reps (each side) of the Cable Pendulum. Rest one to two minutes and complete a total of three circuits.

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