Name: Playbook - Jess St John - Straddle hop on
Uploaded: 2023-12-13T15:49:49.604Z
Duration: 30 min
Description: Straddle hop on

Follow along the steps for hop ons and practice these drills to help with the straddled version

- start with feet further than shoulder width apart
- place hands on ground shoulder width apart slightly ahead of feet
- spread fingers
- lean shoulders forward shifting your weight into your hands
- think of lifting your hips over your shoulders
- push through shoulders for support
- as you lean forward your feet will raise up 
- slowly shift the weight out of your toes and hop forward
- repeat

Straddle press leans

- place hands on bench and lean shoulders forward keeping the weight in your hands 
- hop feet to either side of hands 
- stand up and hop off

Bench straddle hop ons

- hop on to straddle 
- keep hands on bar the entire time
- swing under the bar and let feet come off towards the floor to come down

*always have mats or a foam pit under the bar! This move builds momentum so be prepared with a strong grip, or 180 out of the swing to make sure you don’t slip off the bar

Straddle off

This is a variation of the hop on that can be more versatile in the future

- lean shoulders forward over the bar and cast high 
- hop both feet on the bar on either side of your hands 
- aim to get mid foot on the bar
- keep feet flat (not pointed), so you don’t trip over the bar
- squeeze glutes and keep chest tall to stand up 
- reach arms forward for balance
- either hop forward off the bar to land on feet (from a low bar), or hop backwards to catch the bar with your hands and swing underneath 

*make sure to practice with mats under the bar
* it is recommended to practice on a low bar

Straddle hop on

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