MAX-OUT BOX JUMP
BUILDSEXPLOSIVESTRENGTH
INGLUTES,QUADS,CALVES
Stand in front of a plyo box.
(Choose the height that best
matches your fitness level.)
Jumpupontothebox,
landingonbothfeet.
Stand up on box, then step
down from the box to protect
your joints. Reset and then
jump back up. Keep going
until you can’t do any more
reps with good form.
MAKE IT EASIER: Jump onto a
very low platform or do
jumping squats.STANDINGBALLBALANCE
STRENGTHENSCORE;IMPROVESBALANCE
LEVEL1:BALLSTRADDLE.Sitonballwithkneesouttosides.Keepingyourcore
tight,liftarmsouttosides;holdhereaslongasyoucan.
LEVEL 2: KNEELING. Stand with the ball in front of shins; place hands on ball
about shoulder-width apart. Slowly roll forward onto ball with your knees,
keepinghandsinplaceuntilyouarebalancedandabletoriseup,thenliftarms
forwardorouttosides,holdingaslongasyoucan.
LEVEL 3: STANDING. From kneeling position, carefully place one foot and then
theotheronball.Keeparmsouttosidestoassistwithbalance.Standupand
holdaslongasyoucan.
LEVEL4:BALLSQUAT.Fromstandingposition,witharmsforward,squatdown
untilyourthighsareparalleltothefloor.Holdforasecond,thenstandbackup.
LEVEL 5: GOOD MORNING TWIST. From standing position, hinge forward from
hips, lowering bottom arm to outside of ball while raising top arm toward
ceiling. Return to standing and switch sides. Repeat as many times as you can
with good form.1432 5AA14 | M&F HERS | JUL/AUG 2019