High Box Jump
High Box Jump targets all of your lower body muscle groups, including your glutes, hamstrings, quadriceps, and calves, working together to enhance power and strength.
INTERMEDIATE
Split Jacks
Split Jacks is a total body, cardiovascular, plyometrics, and warm-up exercise that primarily targets the quads and, to a lesser degree, also targets the calves, glutes, groin, hamstrings, hip flexors, shoulders, and biceps.
Instructions
- Stand with one foot forward in a lunge position and arms at your sides.
- Jump into the air and switch legs to move the other leg forward, raising your opposite arm above your head as you jump. Return to starting position.
Tips
- Make sure you jump so high that you have enough time to switch legs in the air.
- Be sure to keep your chest up and don't lean too far forward during the exercise.
- Bend your knees as you land to avoid injury.
Alternative Exercises
Isometric-Explosive Bodyweight Jump Squat
Isometric-Explosive Bodyweight Jump Squat is a lower body exercise that increases strength, power, and endurance. This is also a good core exercise.
Open Knee Tucks
Open Knee Tucks directly target your abdominal muscles. Consequently, constant training will help you build a stronger core – which is important for nearly every single exercise.
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