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PERSONAL TRAINER ROUTINES.

EXERCISE Back

Four Quadrant Hops

Four Quadrant Hops

Preparation:

  1. Begin with a thorough dynamic warm-up before starting this exercise, thus engaging the nervous system.
  2. Begin with shoulder blades back and down, and neutral spine angles. Keep the belly tight by drawing the belly button towards the spine.
  3. Create four well-marked quadrants on the floor (colored tape works well).

 

Movement: back

  1. With feet together, hop forward, then diagonally back, then straight forward, and then diagonally back to starting position.
  2. Ensure that you land evenly on both toes, and that footprint consistency is there for every landing.
  3. Make sure that you are decelerating through the hips, knees and ankles.
  4. Increases neuromuscular demand by adding a reactive component to the exercise.

 

Progressions:

Two Legged Hops to One Legged Hops - Perform same movement but on one leg.

 

Trainer Notes: Cue client to keep chest high and visual focus up.

 

Exercise Aliases:

How To Do Four Quadrant Hops, Four Hops, Hops Exercise, Hop Exercises

 

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