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bodyweight squat Activity intensity • High
✓ shoulder safe
✓ lower back safe
✓ wrist safe
Plyometric Box Jump
Primary Muscles: quadriceps, glutes, calves
Secondary Stabilisers: hamstrings, core
DEFAULT REP RANGE
5-8 reps
INTERVAL REST TARGET
90s
DIFFICULTY
intermediate
Biomechanical Coaching Cues
- Load your hips and arms rapidly, then jump explosively onto the centre of the box.
- Land softly in an athletic quarter-squat with your whole foot on the box.
- Step down one foot at a time rather than rebounding off the box.