Box Jumps

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  • Start with both feet on the ground in front of the box.
  • Jump on top of the box attaining full extension at the top (lock out your knees).
  •  Jump or step back down and repeat.
  • Note: You may attain full extension of your body in the air after jumping off of the box as long as it is attained while your body is still over top of the box and not behind the box.

Don’t forget, nearly all exercise is scaleble – in this case, you can modify the Box Jump to be a Box Steps or Step Downs.

And here’s Dr. Paul at age 55 doing ‘rock jumps’:

Box Jumps with Step Down

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Box Jumps are fantastic core exercises that very quickly become aerobic. Combine them with doing push ups, pull ups, and/or squats and you’ve created a very quick yet demanding workout.

You can use a box like in the video below, or you can jump onto a ledge, stone wall, etc.

  • Start with both feet on the ground in front of the box.
  • Jump on top of the box attaining full extension at the top (lock out your knees).
  • Step down and repeat (alternate right and left with which leg you step down with – this video doesn’t demonstrate that). For greater intensity, you can also jump up and down.

Box Steps

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  • Start with both feet on the ground in front of the box.
  • Step on top of the box attaining full extension at the top (lock out your knees).
  • Step back down and repeat by alternating legs.

Squat to Box

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  • Feet shoulder width apart with toes pointed slightly outwards.
  • Initiate squat by sticking your butt back.
  • Keep your chest up and maintain a tight low back.
  • Squat to the ball making sure your knees stay over your toes and most of your body weight is in your heels.
  • Drive back upwards out of your heels keeping your knees pressed outwards.
  • Return to the top of the squat standing at full extension.