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Lateral Jumps Over the Bag

AdvancedStrengthTier T4

Stand beside a heavy bag laid flat. Jump sideways over it and back with the feet together, landing softly on the forefeet.

Targets: Hip

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

3

Sets

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Place the bag flat on the ground and stand next to it.
  • Keep your feet together and stay light on the forefeet.
  1. She stands beside the laid-flat bag with her feet together: knees soft, hips hinged slightly, arms loose and ready; the bag lies at her side across her path.

    Step 1 of 5

    Stand next to the laid-flat bag with the feet together.

  2. She is airborne over the laid bag: both feet together clearing it laterally, knees drawn slightly; her trunk rides tall over the tucked legs.

    Step 2 of 5

    Jump sideways over the bag.

  3. She lands on her forefeet on the far side of the bag: feet still together, knees flexed absorbing the soft landing; her trunk rides tall.

    Step 3 of 5

    Land softly on the forefeet on the far side.

  4. She is airborne again bounding back over the bag toward the start side: feet together, knees drawn; the continuous back-and-forth bound rhythm sustained.

    Step 4 of 5

    Jump back over the bag.

  5. She stands beside the laid-flat bag with her feet together: knees soft, hips hinged slightly, arms loose and ready; the bag lies at her side across her path.

    Step 5 of 5

    Stand next to the laid-flat bag with the feet together.

Safety Information

Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. The feet stay together with light forefoot landings; the bag stays on the floor laid flat. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.