| Box Jumps: Medium Level |
Push |
Plyometrics |
Athletic |
Wooden Plyo Box |
Legs, Hips |
| Weighted Step Up |
Push |
Bodybuilding |
Athletic |
Dumbbells, Flat Bench, Plyo / Step-up Boxes, Wooden Plyo Box |
Legs, Quadriceps, Hamstrings, Glutes |
| One Legged Bench Squat |
Push |
Bodyweight |
Athletic |
Flat Bench, Plyo / Step-up Boxes, Wooden Plyo Box |
Legs, Core, Hamstrings, Glutes |
| Jumping Box Squat |
Push |
Agility |
Athletic |
Wooden Plyo Box, Flat Bench |
Full Body |
| Bench Dips: Feet On Bench, Body Weight |
Push |
Bodyweight |
Athletic |
Flat Bench, Wooden Plyo Box |
Arms, Chest, Triceps |
| Box Jumps: High Level |
Push |
Plyometrics |
Elite |
Wooden Plyo Box |
Legs, Hips |
| Box Jumps: Low Level |
Push |
Plyometrics |
Intermediate |
Wooden Plyo Box |
Legs, Hips |
| Depth Box Jumps |
Push |
Plyometrics |
Elite |
Wooden Plyo Box |
Legs, Hips, Core |
| Bench Dips: Feet on Bench, Plate On Lap |
Push |
Bodybuilding |
Athletic |
Barbell Plate, Flat Bench, Wooden Plyo Box |
Arms, Chest, Triceps |
| Bulgarian Split Squats: Smith-Machine |
Push |
Bodybuilding |
Athletic |
Smith Machine, Wooden Plyo Box |
Legs, Hips, Quadriceps, Glutes |
| Bridged Dip |
Push |
Bodyweight |
Beginner |
Wooden Plyo Box, Flat Bench |
Arms, Shoulders, Triceps, Anterior |
| Dumbbell Step-Ups: All On One Leg, Then All On The Other |
Push |
Dumbbell |
Intermediate |
Dumbbells, Wooden Plyo Box |
Legs, Quadriceps |