cant come up with sit and sprint on google. can you describe?
you might like this one...the second segment is a great shoulder/deltoid routine in 3d. gets lateral back muscles and upper arms too.
Famous runners demonstrate! http://www.runnersworld.com/workouts/nikes-strengt...
Think Russian twist position- ie balanced on your butt, legs slightly bent with feet on the ground- then vigorous but fluid sprint action driving elbows back and forth (creates need for some rotational resistance)
Thanks for video- quick look see appears useful!