Quick Leap

How to perform

1. 01You will need a box for this exerise.
2. 02Begin facing the box standing 1-2 feet from its edge.
3. 03By utilizing your hips, hop onto the box, landing on both legs. Ensure that you land with your legs bent and your feet flat.
4. 04Immediately upon landing, fully extend through the entire body and swing your arms overhead to explode off of the box. Use your legs to absorb the impact of landing.

Form cues

• —Brace your core before the first rep and keep it braced.
• —Drive through the full range — do not cut the lockout short.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.