Moves/Challenge:5 Ab Hops + 5 Sumo Drops

Challenge:5 Ab Hops + 5 Sumo Drops

ID: 293

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Exercise Types:
Lower Squat, Dynamic
Contraindications:
Lower Back Problems, Knee Problems, Ankle/Calf Problems
Equipment:
Floor Based, Low Bands
Applicability:
Group&Focus
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Establish a stable base before adding any dynamic component.
  2. 2. Engage the core before initiating any movement.
  3. 3. Drive knees in line with the second and third toes throughout the full range.

Regression:

Perform an air squat with a 3-second descent and pause at the bottom before adding any external load.

Progression:

Progress to a single-leg squat variation: Bulgarian split squat, pistol squat, or shrimp squat.

Common Problems:

Not reaching full depth — address hip mobility or add a heel elevation to allow full range without compensation.