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Quadriceps · Intermediate

Run and Hop

Running-in-place interval periodically broken by controlled bilateral hops and soft landings.

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Run and Hop demonstration

Exercise overview

Training details

QuadricepsGlutesCalvesCore

Equipment

Bodyweight

Sets × time

3 × 30 sec

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Begin running in place with a tall posture and relaxed arm action.
  2. 02After several running steps, load both ankles and knees with a shallow dip.
  3. 03Perform one controlled two-foot hop while keeping the trunk stacked.
  4. 04Land softly on both feet and immediately re-establish the running rhythm.
  5. 05Repeat at the assigned cadence without allowing the hops to become uncontrolled jumps.

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Variations

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