Lateral Hops

Target Muscles

Quadriceps, hamstrings, calves.

Proper Execution

Hop to one side and immediately return back.

Exercise Progression (in seconds per arm)

• Difficulty Level 1:

Day 1: 3×30/ Day2:3×35/ Day3:3×40/ Day4:Rest/ Day5:3×45/ Day6:3×50/ Day7:3×55/ Day8:Rest/ Day9:2×60/ Day10:2×65/ Day11:2×70/ Day12:Rest/ Day13:2×75/ Day14:2×80/ Day15:2×85/ Day16:Rest/ Day17:90/ Day18:95/ Day19:100/ Day20:Rest/ Day21:105/ Day22:110/ Day23:115/ Day24:Rest/ Day25:120/ Day26:125/ Day27:130/ Day28: Rest/ Day29: 140/ Day30: 150

• Difficulty Level 2:

Day 1: 3×50/ Day2:3×55/ Day3:3×60/ Day4:Rest/ Day5:2×70/ Day6:2×75/ Day7:2×80/ Day8:Rest/ Day9:100/ Day10:105/ Day11:110/ Day12:Rest/ Day13:130/ Day14:135/ Day15:140/ Day16:Rest/ Day17:150/ Day18:155/ Day19:160/ Day20:Rest/ Day21:180/ Day22:185/ Day23:190/ Day24:Rest/ Day25:220/ Day26:225/ Day27:230/ Day28: Rest/ Day29: 240/ Day30: 250

• Difficulty Level 3:

Day 1: 3×70/ Day2:3×75/ Day3:3×80/ Day4:Rest/ Day5:2×100/ Day6:2×105/ Day7:2×110/ Day8:Rest/ Day9:130/ Day10:135/ Day11:140/ Day12:Rest/ Day13:160/ Day14:165/ Day15:170/ Day16:Rest/ Day17:180/ Day18:185/ Day19:190/ Day20:Rest/ Day21:210/ Day22:215/ Day23:220/ Day24:Rest/ Day25:250/ Day26:255/ Day27:260/ Day28: Rest/ Day29: 290/ Day30: 300

Exercise Regression

Regress to Running in Place