Functional
Box Jump
Box jump
Video
Execution (step by step)
1
Stand in front of the box, feet shoulder-width apart.
2
Dip (light squat), arms back.
3
Explosive jump -- arms up for extra height.
4
Land softly on the box, midfoot, knees slightly bent.
5
Step (don't jump) down to protect your joints.
Muscles
Primary
quadricepsglutes
Supporting
calvescore
Programming
| Strength | 4-5 sets x 5-8 reps |
| Hypertrophy | 3-4 sets x 8-12 reps |
| Endurance | 2-3 sets x 15-20 reps |
Alternatives
A custom plan via WhatsApp
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