BOX JUMPS (BEGINNER)

WITH WEIGHTS BY SEQUOIA HALDAN

BOX JUMPS are a great way to build-up your lower body strength and power with an explosive movement.

[{"selector":"#anim-588687e1-5e0e-4797-8a79-0af8ad46eec8","keyframes":{"opacity":[0,1]},"delay":600,"duration":1500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-305e693f-4b58-4806-b198-a74f460f72a7","keyframes":{"opacity":[0,1]},"delay":3500,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6d7e5269-7721-4627-87bd-28470564feeb","keyframes":{"transform":["translate3d(-419.27713%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":3500,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Arrow

QUADS

[{"selector":"#anim-4bfa42fb-8fc2-4338-b99e-c474c5ebd64b","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9c3b00a9-53f9-4560-81cf-77b7b001ce15","keyframes":{"transform":["translate3d(-115.55555%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-96666a49-1072-4d8b-94a3-69e9084eeca4","keyframes":{"opacity":[0,1]},"delay":800,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5ea5a95c-dc70-4944-947c-b9bd7958163b","keyframes":{"transform":["translate3d(-146.15385%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":800,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7010e009-a26a-4ad5-97a9-ce4281d6bb68","keyframes":{"transform":["scale(1)","scale(1.5)","scale(0.95)","scale(1)"],"offset":[0,0.33,0.66,1]},"delay":700,"duration":1450,"easing":"ease-in-out","fill":"both","iterations":1}] [{"selector":"#anim-1c0728e0-f8cb-48cc-9335-8e502a75c339","keyframes":{"transform":["scale(1)","scale(1.5)","scale(0.95)","scale(1)"],"offset":[0,0.33,0.66,1]},"delay":1000,"duration":1450,"easing":"ease-in-out","fill":"both","iterations":1}] [{"selector":"#anim-3114f57c-f105-49b5-8316-c83a3186e7d5","keyframes":{"opacity":[0,1]},"delay":1500,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-725353ff-c064-4e4c-b3c2-c9d3832fae8a","keyframes":{"transform":["translate3d(-247.48203%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":1500,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0a3cdb70-dea2-4970-a9a0-72a6ac2330d3","keyframes":{"opacity":[0,1]},"delay":2000,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-31778aec-00b7-4ff4-9b45-57c5652dc72a","keyframes":{"transform":["translate3d(-260.89743%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":2000,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c1a0d93b-aaf1-4941-818d-ae99c837ada8","keyframes":{"transform":["scale(1)","scale(1.5)","scale(0.95)","scale(1)"],"offset":[0,0.33,0.66,1]},"delay":2000,"duration":1450,"easing":"ease-in-out","fill":"both","iterations":1}] muscles activated Circled Dot Circled Dot HAMSTRINGS Circled Dot

Start by standing in front of a box (or steps) that is about foot-high.

[{"selector":"#anim-92201bfa-83ca-4093-9d7f-12cb48672a99","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-39ac3368-7e45-4c13-a1a7-df31b013f12e","keyframes":{"transform":["translate3d(-160.75951%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a24f95d0-790b-418d-a3c2-b8fc33c45686","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-dbbf5f57-7321-49c8-a070-d995e81f4125","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-0671763a-e4e4-4f0b-ab3e-fe19080cdb68","keyframes":{"opacity":[0,1]},"delay":3500,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-933637f3-0f13-46f2-8038-d48180e4a543","keyframes":{"transform":["translate3d(-409.41173%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":3500,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] 01. Arrow

Bend your knees and swing your arms back, then propel with an explosive jump onto the box.

[{"selector":"#anim-02354c7b-fa77-4fcb-9a90-0289807b6019","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9eb9e472-bca7-4012-845b-f8142d8da3d5","keyframes":{"transform":["translate3d(-167.08861%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-fe7ad9c8-a3df-45be-9fae-2f882326e07c","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-7bde212f-e00f-461f-9306-f293b215eb70","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-cd6f3bc8-1b29-4c12-b5cb-69781ef51127","keyframes":{"opacity":[0,1]},"delay":3500,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-545a4b5d-f328-4285-9329-9e779518f37c","keyframes":{"transform":["translate3d(-391.76465%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":3500,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] 02. Arrow

Jump up and land softly on the box.

[{"selector":"#anim-36030e9b-ffd0-4bd9-8393-634557d2c3fc","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ab183401-dc94-4045-a164-d516783e963d","keyframes":{"transform":["translate3d(-186.07591%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-923b3910-a20b-4718-979d-4e74baed8113","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-f8c19ce2-a6de-45ee-a988-2e746f211601","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-b25fc41b-b8ec-4153-8796-df8050097959","keyframes":{"opacity":[0,1]},"delay":3500,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ea5570cc-0545-4b91-8581-c1e8b3cb3022","keyframes":{"transform":["translate3d(-408.23525%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":3500,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] 03. Arrow

Take a step back with one foot at a time while keeping your knees softly bent and repeat the jump.

[{"selector":"#anim-a82c7d3a-f571-4a6f-869f-a80141f6c1aa","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ca87018d-32f2-4331-b2b4-5f426fb3ca12","keyframes":{"transform":["translate3d(-160.75951%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-50379d23-1e25-4060-82f4-5e569f54caf9","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-cf804bfe-a9fe-4f14-a5f6-864925d57618","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-9919163a-28ac-4e8a-a653-5314c133dd59","keyframes":{"opacity":[0,1]},"delay":3500,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e587f20b-a55c-4925-ac47-7bee45887b74","keyframes":{"transform":["translate3d(-407.05877%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":3500,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] 04. Arrow

BOX JUMP (BEGINNER)

[{"selector":"#anim-5cbfe1de-83a1-4d1e-9674-d02a806ef4c4","keyframes":{"opacity":[0,1]},"delay":3000,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-24e310b4-668d-4454-b5d2-fdfb6dcd9e09","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":3000,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}]

NEXT STEPS

[{"selector":"#anim-48514cce-64d3-493c-a707-853c1e64c2ac","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c61cfaf3-4036-4811-9a93-91cc4cd6ae2a","keyframes":{"transform":["translate3d(-122.80702%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d578d1cb-b90f-4b3b-b01a-9b5cb9edf342","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-63584ec8-c72f-44d4-95fc-0ada3baad3b1","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] VIEW MORE EXERCISES Learn more

BOX JUMPS (BEGINNER)

BOX JUMPS are a great way to build-up your lower body strength and power with an explosive movement.

QUADS

GLUTES

Start by standing in front of a box (or steps) that is about foot-high.

Bend your knees and swing your arms back, then propel with an explosive jump onto the box.

Jump up and land softly on the box.

Take a step back with one foot at a time while keeping your knees softly bent and repeat the jump.

BOX JUMP (BEGINNER)

BOX JUMP (BEGINNER)

NEXT STEPS