Coordination, Stamina, Agility.
More Pars Fitness Coaches Danny V and Christina Ricci show you 3 variations using a box.
Key benefits of this move:
Improves your StaminaImproves Coordination
Strengthens entire core, hamstrings and glutes
For the Box, get creative. Select a box that is sturdy enough to hold your jumps, meaning a wide enough surface to ensure safety. The Box we are using is 16 inches in height. At CrossFit, we typically use a 12-20 inch box.
For Step Ups: A good box height indicator is to ensure that your knee is not higher than your hip when you place your foot on the box. If it is, you’ll place too much stress on your knee and hip. Instead, your knee and hip should be in line.
Step Ups
• Begin with feet hip-width apart.
• Engage your core and stay tall as you step center-cut onto the box.
• Drive through the heel to step up.
• Hips fully extend at the top, as you continue to stand proud.
• Add pace as you get comfortable with the move.
Lateral Step Ups
• Begin with feet hip-width apart and close to the side of the box.
• Engage your core and stay tall as you step off-center onto the box.
• Drive through the heel to step up, keeping head level and eyes fixed.
• Hips fully extend at the top, as you continue to stand proud.
• Add pace as you get comfortable with the move.
Box Jumps
• Begin with feet hip-width apart.
• Dip with your legs, send the arms back to initiate the vertical jump.
• Land softly onto your heels, center-cut on the box.
• Keeping head level and eyes fixed.
• Hips full extend at the top as you continue to stand proud.
• Add pace as you get comfortable with the move or increase the height of the box!
• Alternate feet for the step-offs.
Keep your torso up and engaged with eyes fixed and head level.
Do not allow the knee to jut past your ankle or toe. Select the right box for your height to protect your knees and hips.
So let’s make sure you get green checks with these key points:
• Stand tall with core engaged as you step up driving through the heel.
• Stand tall onto the box and pause for a beat before you step down.
• Keep your knee back over the ankle as you step up.
• Lateral Side Steps: Keep hips back as you step up.
• Box Jumps: Don’t over-think this move or look down at your feet as you jump. Get athletic and JUMP. Land softly and drive up to full extension, then step off.
Your goal is 8-10 reps with good form for each move.