Linear 3-Part Start Technique
Linear 3-Part Start Technique is a compound plyometrics exercise that trains the hamstrings.
PlyometricsBeginnerCompoundPush
Primary muscles: Hamstrings
Secondary muscles: Calves, Quadriceps
How to do it
- This drill helps you accelerate as quickly as possible into a sprint from a dead stop. It helps to use a line to start from. Begin with two feet on the line. Place your left foot with the toe next to your right ankle. Place your right foot 4-6 inches behind the left.
- Place your right hand onto the line, and thing bring your nose close to your left knee.
- Squat down as you lean foward, your head being lower than your hips and your weight loaded onto the left leg. This will be your starting position.
- Take your left hand up so that it is parallel to the ground, pointing behind you, and explode out when ready.
Track it with MyoAmigo
MyoAmigo pre-fills every set of the Linear 3-Part Start Technique from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Hamstrings volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
