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Side Hop-Sprint

QuadsOtherBeginnerCompound
Side Hop-Sprint — start position
Start
Side Hop-Sprint — finish position
Finish
Muscles worked
PrimaryQuads
SecondaryAbductors, Adductors, Calves, Hamstrings

How to do it

  1. 01

    Stand to the side of a cone or hurdle.

  2. 02

    Begin this drill by hopping sideways over the obstacle, rebounding out of your landing to hop back to where you started.

  3. 03

    Hop for a prescribed number or repetitions as quickly as possible, and finish this drill by sprinting a short distance upon landing the last hop.

In the app

Side Hop-Sprint appears when you own the kit it needs and the day's window has room for it. Its minutes come from Rule 2 (Sessions are built to fit, never guaranteed, graded product): the window sets how long it runs, never the other way round.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have the kit it needs

Same movement pattern, same primary muscles — swap by what you have.

With bodyweight
With other
With machine

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