The Best Prowler Exercises to Challenge Your Power, Strength, and Endurance All at Once

Sleds, also known as marauders, have become emblematic of soccer training because they are used to replicate the effort of pushing an object that you don't want to give up (like an offensive lineman). But more gyms are starting to offer them, usually if there is a grass area.

Sleds are primarily a test of the lower body. First, the glutes are activated to make the contraption move, then the quadriceps and hamstrings are activated to maintain momentum. The core shoots up everywhere, protecting the spine and helping to transfer force to the sled. "The push position used to drive the sled is the same as that needed for strength sports such as running or soccer," says Jones. Better yet: hand straps, a TRX, a harness, or a light battle rope make it a full-body training tool.

Workout

Choose 4-6 exercises and do 3-4 sets of each, resting as needed. Finish all sets before progressing; rest 1 minute between movements. Sledding movements can also be used as a finisher on a rising day.

1. Sled push: high and low

Start with your hands on the high posts or on the low crossbar, hips slightly jointed forward. (It should feel like a reinforcement to push a broken down car along the street.) With your back straight and your core hooked, drive through your feet and push the sled in small, quick steps. Push high in one direction and push low back; 40 seconds equals 1 game.

2. Plank Pull

Tie the end of a battle rope to a sled, with the rest of the rope stretched across the lawn. Go to the other end of the rope and hold a forearm board in front of the sled. Keeping a straight line from head to heel, pull the rope with your left hand until the sled reaches you. Repeat on the right side for 1 set.

3. Lateral traction

Hold the straps attached to a sled, standing to the right of the machine so that the left elbow is bent and back, and the right arm is across the torso, both fists close to the left hip. With your knees smooth, walk to the right, with your right leg extended, your left leg crossed over the right. Go slowly, focusing on the shape. When you get to the other side, turn left; 40 seconds equals 1 game.

4. Pull Row

Face the sled, holding the straps that are attached to the low bar. Stand far enough for the strap to show with your arms extended. Squat down and paddle your elbows back to advance toward the sled. Reset and repeat; 15 pulls equals 1 set.

5. Pull Bear Drag

Put a harness attached to the marauder around your waist. Start on all fours, away from the marauder, and lift your knees off the floor. With the left foot moving with the right arm and vice versa, the bear crawls forward; 30 seconds equals 1 game.

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