Dumbbell Kneeling to Box Jump

Kneel on a soft mat facing a sturdy plyo box while holding a pair of light dumbbells at your sides.

Tuck your toes under and sit your hips back slightly to load your glutes and hamstrings.

Drive your arms forward and powerfully swing your hips upward, exploding off your knees.

Land softly on top of the box in a quarter squat position, absorbing the impact through your legs.

Stand up straight briefly, then carefully step back down to the floor into the starting kneeling position.