Step 1: Place a Plyo Box about six inches in front of you and pick up a pair of dumbbells. Wrap your thumbs around the dumbbell tightly and make sure your palms are facing your body. Stand with your feet about shoulder-width apart with your arms by your sides. Your back and core should be tightened.
Step 2: Shift your hips back and then bend down, keeping your back flat. It will resemble the start of a squat, and also keep your head facing the box.
Step 3: Before you reach parallel, explode back up through your lower body, extending your hips, knees and feet as you jump. Swing your arms upward to help your explosion as well. As you jump, lift your knees up, keeping your feet level with each other.
Step 4: Try to land as softly as possible, keeping the weight on your mid-foot and heels. Do not lock out your knees and continue to keep your core tight.
Step 5: After landing, step down with one leg and then the other leg, unless you feel comfortable hopping down. Take a breath in between reps and continue until your set is completed.
Benefits:
Box Jumps are a great movement to help activate explosive muscle fibers in your lower body. The have numerous benefits including creating a more explosive and athletic body.
The higher the box, the more difficult the movement is as well. By adding weight, the movement also becomes more difficult, but it can be another benefit in creating explosive power and strength in your lower body.
They are a great movement to start your workout, serving as a dynamic warm-up before heavy squats and/or deadlifts. They are also a great conditioning movement and can be utilized as supersets or for pure conditioning.
Step 1: Stand behind the bar with your feet inside shoulder-width (how close together depends on your preference), with your toes slightly pointing out. The bar should be in front of your shins, but not touching them at this point, with the balls of your feet under the bar. Step 2: Squat down to the bar, firmly grasping the bar just outside...
Step 1: Keeping your body upright and your core tight, lift one foot off the floor and step forward. You should step far enough forward so that your thigh can become parallel with the floor. Keep your body upright, keeping the weight of your body in the center. Avoid driving your hips forward, which would cause you to lean too far forward. ...
Step 1: Grab dumbbells with palms facing you and thumbs wrapped tightly around dumbbell (you can also attach ankle weights if you want). Stand up and keep dumbbells by your side. Step 2: Keeping your body upright and your core tight, lift one foot off the floor and step forward. You should step far enough forward so that your thigh can...
Step 1: The bar should be at chest level before stepping under it. Step under the bar so that it is positioned under your shoulder. With your arms in line with your shoulders and your elbows pointing forward grasp the bar with the palms facing up, resting the bar in your index, middle and ring fingers. Your hands should be shoulder-width apart and...
Step 1:After loading weights, stand over a barbell with balls of your feet positioned under bar hip width or slightly wider than hip width apart. Squat down and grip bar with an overhand grip and slightly wider than shoulder-width. Your back should be arched tightly with your arms straight and your chest up. Step 2:Pushing from the toes and...
Step 1:After loading weights, stand over a barbell with balls of your feet positioned under bar hip width or slightly wider than hip width apart. Squat down and grip bar with a wide overhand grip. Your back should be arched tightly with your arms straight and your chest up. Step 2:Pushing from the toes and then transitioning to your mid-...
Step 1: Take a shoulder-width stance with your toes pointed slightly out. With both hands, grab bars on power rack or squat stands around hip level or slightly higher. These will only be used to keep you balanced. Step 2: Keeping your hips and waist straight, and keeping your core and back tight, bend your knees, pushing your knees...
Step 1: Sit on Leg Curl machine with your back firmly against back support. Place back of lower leg above padded lever. Your legs will be very slightly bent and about shoulder-width apart. Step 2: Grasp the handles on each side, keeping your back tight and your upper back firmly pressed into the support. Step 3: With a controlled...
Step 1: Sit on Leg Extension machine with your back firmly against back support. Place front of lower legs under padded lever. Your feet should be around shoulder-width apart or slightly closer. Step 2: Grasp the handles on each side, and slightly arch your back, keeping your back tight and your upper back firmly pressed into the support....
If you are not directed to the Trainer click HERE [1]
Links:
[1] http://musclepharm.com/trainer
[2] http://www.youtube.com/embed/x_flJZiNTo0
[3] http://www.youtube.com/embed/rTUI32E5vX8
[4] http://www.youtube.com/embed/LEswE6AMqNQ
[5] http://www.youtube.com/embed/AW9P_IUYInc
[6] http://musclepharm.com/exercise/coventional-deadlifts
[7] http://musclepharm.com/exercise/extreme-quad-stretch
[8] http://musclepharm.com/exercise/weighted-balance-lunge
[9] http://musclepharm.com/exercise/front-squat
[10] http://musclepharm.com/exercise/clean-and-press
[11] http://musclepharm.com/exercise/snatch
[12] http://musclepharm.com/exercise/sissy-squats
[13] http://musclepharm.com/exercise/seated-hamstring-curls
[14] http://musclepharm.com/exercise/leg-extension
