Athletes and non-athletes alike can use different sizes of plyo boxes to perform jumping movements, promote vertical leap height and develop leg and hip explosiveness.
These two full-body workouts offer a variety of multi-functional ways to use plyo boxes to build sports performance-enhancing upper- and lower-body strength, size, power, endurance, flexibility and core stability. Each workout also includes jumping exercises.
- One 12-inch plyo box
- One 18-inch or 24-inch plyo box
- Two dumbbells (80% RM)
- Two dumbbells (50% RM)
- Power Rack with a barbell on safety pins
- Water bottle
- Do an upper- and lower-body dynamic warm-up (e.g., Arm Circles & Lunges).
- Finish with upper- and lower-body cool-down static stretches for greater flexibility and range of motion.
- Hydrate before, during and after workouts.
- Work out on non-consecutive days for adequate recovery.
- Ensure that the plyo boxes are sturdy and on a stable surface so they won't skid.
- Sets/Reps: 2x10 (except 2x3 for jumping movements).
- Rest: 60 seconds between sets, 60 seconds between exercises.
Workout 1 (Bodyweight Exercises)
Single-Leg Jumps/Explosive Push-Ups
Jump on and off the 12-inch box three times with the left leg and three times with the right leg. Immediately follow with 10 explosive Push-Ups atop the box (press your hands off the box and get airborne between Push-Ups). Rest and repeat.
Feet-Elevated Inverted Rows
Bring the 12-inch plyo box to the power rack. The barbell should be about waist height on the safety pins. Lie under the barbell with your legs extended and your feet atop the box (your chest should be directly under and parallel with the barbell). Using a shoulder-width overhand grip, pull yourself up in one second, hold one second while squeezing your shoulder blades, and slowly lower in three seconds. This is a great upper and middle back, core, forearms and biceps-building movement. Do nine more reps.
Perform three Lateral Jumps with both feet on and off the 12-inch box from the left side. Rest and do three Lateral Jumps from the right side. Rest, hydrate and repeat.
Reverse and Forward Feet-Elevated Inchworms/Bird Dogs
A wonderful core and flexibility-boosting combo. Assume a push-up position with your feet atop the 12-inch box. Walk your hands back toward the box, keeping your legs straight and your hips raised high. Touch the box with one hand and walk your hands forward to the starting position. Do nine more reps. Rest, hydrate and repeat. Switch your body around with your hands atop the box in a push-up position. Walk your feet (again keeping your legs straight) toward your hands and back to starting position 10 times. Without rest, raise your right hand and left foot off the box and hold for a minimum of 10 and maximum of 30 seconds. Immediately follow with your left hand off the box and your right foot airborne for 10-30 seconds. Rest and repeat the combo movements.
Workout 2 (with Free Weights)
Box Jumps/DB Bent-Over Rows
Use the 18- to 24-inch plyo box. Face the box in an athletic stance. Jump on and off the box three times. To maximize explosive power in the least amount of time, as soon as you jump off the box, quickly jump up on the box again without pausing. Rest 60 seconds and hydrate. Next, facing away from the box, grab the heavy dumbbells with one rear foot atop the box, the opposite leg in a lunge position and your upper body slightly bent forward. Pull the dumbbells to your waist, pause and squeeze your shoulder blades together. Slowly lower and repeat nine more times. Rest and repeat the Plyo Jumps and Dumbbell Rows.
Step-Ups & Overhead Presses
Hold the light dumbbells with an overhand grip at shoulder level with your right foot atop the 12-inch box. Push off with your right foot, lift your left foot off the floor, and simultaneously press the dumbbells overhead. Return to start position and do nine more reps. Rest 60 seconds, hydrate, and repeat with your left foot atop the bench. Rest and do another set of Step-Ups/Overhead Presses with both legs.
Single-Leg Squats/Feet-Elevated Prone Planks
Hold the light dumbbells with an underhand grip at shoulder level and stand atop the 18- to 24-inch box. Bring your left foot off the side of the box and your right leg in a squat position. Perform 10 Single-Leg Squats. Without rest, switch with your right foot off the box and do 10 Single-Leg Squats with your left leg. Rest 60 seconds and hydrate. Assume a push-up position with your feet atop the high box. Rest on your forearms and hold the Plank position for 30-60 seconds. Rest 60 seconds and repeat the Single-Leg Squats/Prone Planks.
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