Box Skip
- Works
- Hamstrings, plus side glutes, adductors, calves, glutes and quads
- Equipment
- Other kit
- Level
- Beginner
- Type
- Compound
How to do it
Setup. You will need several boxes lined up about 8 feet apart.
- Begin facing the first box with one leg slightly behind the other.
- Drive off the back leg, attempting to gain as much height with the hips as possible.
- Immediately upon landing on the box, drive the other leg forward and upward to gain height and distance, leaping from the box. Land between the first two boxes with the same leg that landed on the first box.
- Then, step to the next box and repeat.
Cues
- Drive off the back leg.
- Lift the hips, knee high.
- Land on the box, keep moving.
- Rhythm before height.
Common mistakes
- Losing rhythm.
- Landing on the heel.
Where to start
Sets3-4
Reps4-6 boxes
Rest1.5 min
A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.
Go easy, or pick an alternative, if you have sore knees. Pain that's sharp or gets worse set to set means stop.