# @coachmialove on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/Dbd_D7sPvnr
- **Gondola URL:** https://gondola.cc/posts/68596008-coachmialove-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/389360e0ef.jpg
- **Posted:** 2026-07-31T19:12:57.000+00:00
- **Account Owner:** MIA LOVE SALAS, MS, CSCS (@coachmialove) — https://gondola.cc/coachmialove

## Caption

Back with some more 💃

“Hop to the Beat” Mini Hurdle Progression: 

Song: Crazy In Love by Beyoncé ft JAY-Z (99 BPMs - previous song with the plates was Faneto by Chief Keef 144 BPMs ; slower BPMs since mini hurdles are a progression to the plates)

Phase 1: lateral hops 
Phase 2: forward hops 
Phase 3: lateral, forward & backward hops
Phase 4: lateral & forward continuous hops to change of direction 

Goal is to stay together on beat. Once that happens, hold for 10-20s before moving to the next progression. Big on encouraging team leadership to get everyone on the same page.

This has been a blast this summer; switching up songs & variations weekly. Finding ways to challenge them, work as a team & have fun while doing it. 🪩

## Stats

- **Views:** 155,499
- **Likes:** 5,071
- **Shares:** 0
- **Comments:** 32

## Credits

| Name | Username | Profile | Role |
| --- | --- | --- | --- |
| Luigi Aficial | @LuigiAficial | https://gondola.cc/LuigiAficial | Director of Creative Content |
| Luigi Aficial | @LuigiAficial | https://gondola.cc/LuigiAficial | Social Media Manager |

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