Exercise

Zigzag Hops

Also works: Quadriceps, Glutes, Hamstrings

How to do it

1. Stand athletic: feet hip-width, knees softly bent, chest up, eyes forward.
2. Load through the hips and ankles and hop diagonally over the line to the opposite side of the next cone, landing on the balls of your feet.
3. Absorb the landing softly by bending the ankles, knees, and hips while keeping knees tracking over toes.
4. Immediately rebound into the next diagonal hop, using arm swing for balance and rhythm.
5. Maintain a neutral torso and keep hops low-to-moderate and quick to emphasize control and reactivity.
6. Continue hopping past all cones, then walk back to recover and repeat for the desired reps or time.
7. If form degrades, slow the pace or reduce hop distance/height.

In FYL you log the Zigzag Hops as bodyweight reps — every set counts toward your volume, PRs and XP.