Then sit your butt back and slightly squat down with your foot on the box before quickly jumping up and over the box to land with the other foot on top of the box and your other foot on the ground. Plyometric exercises complement your lower-body strengthening routine by enhancing leg strength, coordination and balance. Sit your butt back slightly and even just slightly bend your knees, before driving up off the box and jumping up in the air over the box. Place your weight on your right leg, bend your right knee, and drop your left leg over the side of the box. Start by standing in front of the box and jumping forward onto it. As soon as your left foot touches the floor, push off it hard, allow the momentum to rotate your body slightly as you return to standing atop the box. Lower your other foot down as close to the ground as possible, but do not put the foot fully on the ground. My favorite variation (which is an advanced variation, please use caution when doing this) is to jump off a 12″ box then immediately on to a much higher one with no break in the flow of movement. While you may only be lying on top of the box, this move is a great way to really isolate those glutes and work on hip extension, which is super important if you want to prevent low back, hip and knee pain and also lift more and run faster! Jump sideways down to the right side of the box, then jump sideways to the right to land on top again. As with the double leg box jump reduce the height of your box to allow for a quality catch. Really sit back into your heel and do not round your back as you hinge. Step up with your right foot, followed by your left, then down with right foot, then left. It is important that you move quickly even as you use a higher box. Then explode up off the ground and, as you jump, tuck your knees up slightly and bring your feet together so that you land on top of the box. This was very difficult for certain exercises since most of them target a lot of muscles simultaneously. 8 Exercises That Work Your Arms and Legs at the Same Time. Due to the skills required, I don’t do any single leg horizontal exercises with team sports as it requires way too much individualization. Then repeat, sinking back down. Repeat for 10 to 15 reps on each leg. Place your weight on your right leg, bend your right knee, and drop your left leg over the side of the box. Also known as jump training, plyometric leg exercises involve launching and landing to challenge the muscles of the legs. Lift your legs to about parallel to the ground and then lower back down. Start by standing in the center of the box. • Heel Push: Pull both feet back slightly toward the base of the chair. Jump feet forward again, and then spring off the ground into the air. Lower back down and then step back up, again driving the back knee up without touching that foot down. Jump sideways to the left to land on top of the box again. Hold at the top and squeeze your glutes then lower back down and repeat. If you’re not at the gym (or your gym doesn’t have them), any stable stool or upside-down wooden box will suffice. The higher the box you use, the harder most of these moves will be! The High Box Step Up is a challenging exercise that targets the hamstrings, glutes, and quads. A great explosive box jump variation, that is way more fun than the basic box jump, to work your glutes and adductors is the Box Jack. As you jump up, switch your feet in the air so that you land with the other foot on top of the box. Good, then you’re ready for the ultimate box-jump workout. Tabatas involve doing intervals of 20 seconds, interspersed with 10-second recoveries, repeated eight times to total four minutes. If you want to really work your glutes and correct imbalances while improving your balance, you need to try Step Downs. Step down. The higher the box you use, the more you will be able to really work your glute; however, do not pick a higher box if you are really having to push off the foot on the ground to step up! Please contact. Because it is supposed to be an explosive movement, you may need to start with a lower box. You can swing your arms back as you do. Repeat 5 times. How to do it: Standing in front of a box, get into a squat position with your hands on the floor in front of you. You can place your heels together and turn your toes out if you struggle to feel your glutes engaging during the movement. The intensity of the workout (and stress on your bones) means you probably shouldn’t do it more than twice a week. 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