Moves/In and Out Ab Hop on the Floor

In and Out Ab Hop on the Floor

ID: 443

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Exercise Type:
Dynamic
Contraindications:
Ankle/Calf Problems
Equipment:
Floor Based, Kettlebell
Applicability:
Group&Focus
Superset?:
Yes
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Arms pump in opposition to legs for balance and rhythm.
  2. 2. Establish a stable base before adding any dynamic component.
  3. 3. React with the whole body; arms help transfer energy and maintain control.
  4. 4. Land softly — bend at ankles, knees, and hips to absorb impact.

Regression:

Substitute a step variation for any jumping or bounding component.

Progression:

Increase duration before increasing intensity — build capacity before building power.

Common Problems:

Landing with locked knees — cue soft landing with immediate re-bend. Losing base position between transitions — enforce the athletic stance reset.