Box Jump.

Make every rep count.

1. 01

   Stand facing the box in an athletic stance: feet about hip-width, knees soft, core braced, and arms relaxed at your sides.

2. 02

   Dip into a quick countermovement squat (around parallel—don’t sink too deep), swing your arms back, then drive through both feet and swing your arms forward to jump.

3. 03

   Fully extend hips, knees, and ankles as you leave the floor, then aim to land quietly on the box with both feet at the same time.

4. 04

   Absorb the landing by bending your hips and knees, keeping your chest up and knees tracking over your toes—don’t let them cave in.

5. 05

   Step down under control (don’t jump down unless programmed) and reset before the next rep.