Dumbbell Seated Box Jump
plyometrics intermediate legs push compound
Instructions
- Position a box a couple feet to the side of a bench. Hold a dumbbell to your chest with both hands and seat yourself on the bench facing the box. This will be your starting position.
- Plant your feet firmly on the ground as you lean forward, extending through the hips and knees to jump up and forward.
- Land on the box with both feet, absorbing the impact by allowing the hips and knees to bend.
- Step down and return to the starting position.
Set timer
12 reps per set. Rest between sets:
12×
Primary Muscles
quadriceps
Secondary Muscles
calves, glutes, hamstrings
Equipment
dumbbell