Box Jump / Step-Up
The box jump is a jumping exercise where your muscles contract quickly and generate a tremendous amount of force to propel you into the air. The exercise is incredibly useful as it will improve the reaction of our fast-twitch muscle fibers, the muscles responsible for quick bursts of movement like sprinting. The box jump is also a great tool for developing powerful hips, hamstrings, and glutes. Performing them quickly in a workout like today’s will also improve your cardiovascular endurance. To do these, stand in front of a box, get into a partial crouch, and then extend your hips, launching yourself on top of the box. Take a second to stand up fully, then step down.