What are Plyo Boxes?
Plyo Box Jumps exercises
Front Box Jump
Now that you have a feel for the plyo box, increase the height of your plyo box. The front box jump is known for increasing your vertical jump. Glutes and quadriceps become stronger the more you repeat this exercise. With your plyo box about six inches in front of you, place feet shoulder-width apart. From squat position, jump on to the plyo box, landing gently on the balls of your feet. Step down, rest, repeat.
Lateral Box Jump
Crank up your most motivating gym tunes: This is intense and truly not for the weak. If you can perform these lateral jumps, kudos to you. With your plyo box about six inches in front of you, place feet shoulder-width apart. From a lateral position, jump on to the plyo box, landing on the balls of your feet. Step down, rest, repeat. Try a few of these on the ground before attempting to jump on the plyo box. Shawn Horcoff at Stack.com shows you how here.
Elevated Knee Touches
Using a plyo box the height that you are comfortable with, but high enough that you feel the burn. To increase the intensity (insanity) of any of these exercises, add ankle/wrist weights, a weight vest, or dumbbells. With your plyo box behind you, begin in plank position. Place feet on top of plyo box (in plank position). Squeeze core as you bring your right knee towards your right elbow. Return to starting position and repeat with the left knee.
Begin in plank position, positioning feet on the plyo box and hands on the ground. Use the same technique and form as a standard push-up. Squeeze your core and lower down into a push up. Add ankle/wrist weights to increase intensity.
Continual Squat Box Jumps
Use the same technique as above, but instead of jumping, landing, and resting, immediately jumps back onto the plyo box in one continuous flowing movement, with a deep squat at the top. Begin from squat position a jump on to the plyo box, squatting down on the box before jumping back down and repeating. Crank up the heavy metal. To add greater intensity, increase the distance between you and the plyo box for a longer jump.
Bulgarian Box Lunge/Split Box Lunge
Set up in a lunge position with one foot behind you, resting on the box, and the other out in front of you. Bend your front knee down to a 90-degree angle, until you back knee is nearly touching the floor (but not quite). Make sure your front knee never extends past your toes. For added resistance, hold dumbbells while you do this exercise.
As with any exercise program, consult with a professional fitness trainer for correct form and technique. Avoid injury and strain at all costs. Check with your healthcare professional before beginning any new intense exercise.