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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!


  • 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.
  1. Complete this exercise without the hop at the top.
  2. Stay in a Split Squat position and do reps.
  3. 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!

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Wednesday, 19 February 2020

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