LEG BLAST | VARYING STANCE HOPS

This variation of hops will literally destroy your legs and blow you out. After a heavy squat set, drop down into these loaded hops and go for reps. In this video, we overloaded with chains, but they can also be done with band resistance, holding a med ball, wearing a weight vest, or even simply using body weight.

Here’s the technique – the goal is to vary your stance – WIDE TO NARROW and then back again – as you climb in reps to 20 total reps for the set. The intent is to be explosive and get off the ground but your jump height will vary as fatigue sets in, depending on your conditioning, and your strength levels with the (overload) weights you are using.

Over the course of the workout, this sequence – barbell squat to loaded hops with varying stance – was repeated for 6 rounds. Take your time with rest and recovery between each round because you will be progressively increasing the weight on the barbell squats and adding more chains on the jumps.
1. Barbell Squats, 6 sets x 5 reps
2. Loaded Hops (Wide to Narrow stance), 6 sets x 20 reps

View this post on Instagram

A post shared by James Smith (@smittydiesel) on Oct 11, 2019 at 6:54am PDT