Lateral Line Hops

How to do it

Pick a literal or imaginary line on the floor. Keep feet glued together and jump rapidly side-to-side over the line.

The coaching cue

"Pogo stick tension." The knees remain only slightly bent. All the power is generated from the calves and ankles.

What changes inside an AMRAP

Keep your eyes up. Looking down at the line naturally rounds the shoulders and constricts the airway.

Common mistakes

• Letting the feet come apart in the air and landing one at a time.
• Drifting away from the line, so the hops get shorter and shorter.

Workouts that use lateral line hops

• High Tide

  10 minute AMRAP — 12 Jump Squats, 12 Commando Planks, 20 Lateral Line Hops

• The Sprinter's Tax

  5 minute AMRAP — 12 Sprawls (No-Push-up Burpees), 20 Lateral Line Hops

• Aerobic Threshold

  15 minute AMRAP — 12 Sprawls (Standard), 24 Air Squats, 24 Lateral Line Hops

• The Vault

  10 minute AMRAP — 10 Commando Planks, 15 Glute Bridges, 20 Lateral Line Hops

• The Citadel

  15 minute AMRAP — 20 Russian Twists, 10 T-Push-ups, 30 Lateral Line Hops

• The Horizon

  20 minute AMRAP — 12 Wide Push-ups, 24 Air Squats, 12 Hollow Rocks, 36 Lateral Line Hops

• The Perimeter

  20 minute AMRAP — 20 Lateral Line Hops, 10 Dive-Bomber Push-ups, 20 Alternating Lunges, 10 Commando Planks

• The Stronghold

  20 minute AMRAP — 20s Glute Bridge Hold, 10 Pike Push-ups, 15 Down-Ups, 20 Lateral Line Hops

Run one with your friends

Every workout above runs on a shared countdown — one clock for the whole crew, one leaderboard, wherever everyone is training.