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Box Jump (Burpee w/ Low Plank)

  • Intermediate
  • Body weight · Deck Step · Plyometric Jump Box
  • Full Body

Setup instructions

1) Place the plyo box/bench on the floor in front of you.

2) Get in the low plank position - start on all fours and extend your legs back behind you. Put your arms directly under your shoulders. Bend your elbows and lower your body to the ground.

Perform instructions

1) 'Push up' (think as if you're pushing the ground away) with force and jump your feet towards your hands - you should be in a squat position.

2) Keep low, drive from the legs and jump forward on the box. As you descend brace for the impact by landing gently on the balls of your feet on the box.

3) Follow the momentum and squat down on the box. Now, jump backwards whilst still looking forward to the starting position. Land in the squat position.

4) Hinge forward from the hips and place your hands on the floor. Jump your legs back and lower your body to the starting position.

5) Repeat.

Health benefits

Strength · Muscular Endurance

Skills

Power

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