X Drill Alternate Feet
Rep Range
Time Based
Hints
Starting in a semi-lunge position with arms placed behind your head ensures the core is engaged and emphasizes the correct posture. As you lightly hop, remember to keep the transition smooth, landing softly with a slight bend in the knees to reduce impact on the joints. Since the feet remain close to the ground, it's essential to maintain a controlled, consistent rhythm throughout. This will not only target the muscles effectively but also minimize the risk of injury or strain.
Common Mistakes
Avoid leaning too forward or backward during the hops; maintaining an upright posture is vital. Also, ensure that you're not favoring one side over the other — both sides should receive equal emphasis and engagement. Make sure you're not locking out your knees when you land, as this can lead to unnecessary strain.
Breathing
Inhale as you prepare to hop and exhale during the hop. Keeping a rhythmic breathing pattern can help maintain stability and provide oxygen to the muscles effectively.
Muscle Focus
Primary Focus Area
Cardiovascular System
Secondary Focus Area
Lower Body, Core, Shoulders, Traps, Levator Scapulae, Rhomboids, Infraspinatus, Teres Major, Teres Minor, Latissimus Dorsi, Lower Back, Erector Spinae