Alternate Leg Diagonal Bound

How to perform

1. 01Assume a comfortable stance with one foot slightly in front of the other.
2. 02Begin by pushing off with the front leg, driving the opposite knee forward and as high as possible before landing. Attempt to cover as much distance to each side with each bound.
3. 03It may help to use a line on the ground to guage distance from side to side.
4. 04Repeat the sequence with the other leg.

Form cues

• —Brace your core before the first rep and keep it braced.
• —Drive through the full range — do not cut the lockout short.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.