Stride Jump Crossover
- Works
- Quads, plus side glutes, adductors, calves and hamstrings
- Equipment
- Other kit
- Level
- Beginner
- Type
- Compound
How to do it
Setup. Stand to the side of a box with your inside foot on top of it, close to the edge.
- Begin by swinging the arms upward as you push through the top leg, jumping upward as high as possible. Attempt to drive the opposite knee upward.
- Land in the opposite position that you started, on the opposite side of the box. The foot that was initially on the box will now be on the ground, with the opposite foot now on the box.
- Repeat the movement, crossing back over to the other side.
Cues
- Inside foot on the box edge.
- Swing the arms and drive up.
- Cross over the box.
- Land with the other foot on top.
Common mistakes
- Pushing off the floor foot.
- Landing heavy.
Where to start
Sets3-4
Reps6-10 per side
Rest1.3 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.