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Form Friday: Wall-band Sprinter Skip Lunge Hops
Happy Form Friday, Everyone! Today, I will be showing you the Wall-band Sprinter Skip Lunge Hops! This is a SUPER fun exercise, but it can be a little awkward if you're not set-up right. Also, in the past, I have seen a little confusion. So, let's get you set-up!
GETTING INTO POSITION
- You will be performing one side at a time. In the video, I demonstrate this exercise on my right-side.
- In my example, my right thumb goes through the wall-band. Then, I grab the band with my hand.
- Create tension in your band by stepping forward (feet shoulder-width apart) and let your arm extend back behind you.
- Make sure your back faces the wall.
- Your lunging leg is the leg on the same side as the arm that is holding the band.
- Initiate by engaging your core and glutes to protect your lower back.
- Inhale, and simultaneously step back your lunging leg into a Reverse Lunge position and bring your unrestrained arm back. TIP: Maintain an upright chest throughout this entire exercise. DO NOT fold forward.
- Your unrestrained arm will always “mirror” your lunging leg. TIP: When your lunging leg is down and back, the arm on the opposite side of your body is down and back as well.
- Next, exhale and drive up both your lunging leg and your unrestrained arm.
- Hop at the top with the opposite-side leg and repeat.
- Once you have finished one side, make sure to complete the other side.
There are several ways you can modify.
- Complete this exercise without the hop at the top.
- Stay in a Split Squat position and do reps.
- If that's still too much pressure on one side, or you have a foot injury, try regular squats instead to disburse the weight over both legs.
That's it for this time! I hope this helps! If you know anyone that could benefit from our videos and blogs, please share! Until next time, make each day AWESOME!