Napra

Dumbbell Seated Box Jump

PlyometricsIntermediate QuadricepsCalvesGlutesHamstrings DumbbellPlyo box
Dumbbell Seated Box Jump, step 1
1. Sit on a box holding dumbbells at your sides.
Dumbbell Seated Box Jump, step 2
2. Explode up and jump onto a taller box (or straight up); land softly.

How to do it

  1. 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.
  2. Plant your feet firmly on the ground as you lean forward, extending through the hips and knees to jump up and forward.
  3. Land on the box with both feet, absorbing the impact by allowing the hips and knees to bend.
  4. Step down and return to the starting position.

Log it in Napra

Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

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