What does PLYO boxes do? How to use it?

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What does PLYO boxes do? How to use it?

 What does PLYO boxes do? How to use it?

Who doesn’t love building POWER in their training? 

Today, We are happy to cooperate with Ellyn Ferriter.

For now, let’s get to sweating!

I love a good high intensity, short duration power interval, and what better way to add that in than plyometrics? Today we’ll use a plyo box, which I love to use either by itself or in combination with other equipment to elevate your workout intensity. You can do some pretty fun things with it!soft plyo boxThe plyo box here is a 3-in-1 soft foam plyo box from PG. It’s a pretty decent addition to any home gym, being super lightweight (17 lbs), and very easy to move in and out of storage. The soft foam makes plyometric exercises a lot less scary since your shins will be spared if you do happen to trip or fall. One thing I like about solid boxes like this is that you can’t see through the bottom like platform plyo boxes (for some reason that always makes me anxious, even if I know I can clear the height). The height on this one is adjustable (20”/26”/30”) and it’s labeled nicely for ease of use (great for transitions between exercises).

 

Ready to jump (pun intended) into today’s workout? Let’s start! 

What You’ll Need: a soft plyo box like this one from Power Guidance, or another sturdy box/surface that you’re comfortable jumping on and off of.
What You’ll Do: you’ll do every strength exercise for 4 sets of 20 seconds on, 10 seconds rest. After 4 sets of strength, do the corresponding power move for 30 seconds at max effort, all-out intensity. Rest 30 seconds before starting the next strength move (if needed).
Total Time: 12 minutes

Strength 1: Elevated Glute Bridges (4 sets) - lie down on your back and place your feet on the edge of the plyo box, hands by your sides. (shown) Press through your feet and push your hips upward, squeezing your glutes as you press. Lower back down to start.

Power 1: Box Jumps (30 seconds) - Set the plyo box to the height that you are comfortable jumping (mine is set to 20”, but I definitely could have gone higher). Bend your knees and swing your arms back to load the jump, then propel yourself up to jump on top of the box. Land with your feet flat and bend your knees to soften the landing. Stand up, step back down (jump down if you’re comfortable), and jump up again. Keep jumping at maximal effort for 30 seconds. Trainer Tip: think about jumping by bringing your knees to your chest so you clear the box instead of bringing your heels back to your butt. You’ll get more height, and be able to land firmly on top.

- rest 30 seconds if needed -

Strength 2: Decline Push Ups (4 sets) - Get into a plank position with your feet elevated on the box, shoulders directly over wrists, abs engaged. From here, lower your chest toward the floor, and push back up. Trainer Tip: when your feet are elevated, there is a lot more emphasis on your abs and core to brace your back. Make sure you keep your back straight here and not let your hips dip down.

Power 2: Single Leg Hop Overs (30 seconds) - Start standing parallel to the plyo box, with the inside foot flat towards the middle of the box (shown). Push through your foot and hop laterally up and over the box (shown), landing on the opposite side (shown). Immediately push back up and over. Keep alternating for 30 seconds, max effort!

- rest 30 seconds if needed -

Strength 3: Balanced Hold to Boat Pose (4 sets) - sit on top of the plyo box so your weight is in the middle. Balance yourself and lower down so your body is in a hollow hold position, arms either overhead or in front of you (shown). From here, use your abs to pull yourself up to boat pose, bringing your knees toward your chest (shown). Trainer Tip: You can either keep your legs extended so your calves are parallel to the floor (harder), or bring your heels closer to the box (shown - easier).

Power 3: Squat Jump Taps (30 seconds) - Start sitting on the box edge, feet firmly planted (shown). From here, push through your legs and jump up as high as you can (shown). Come back down, tap your butt to the box, and jump back up again. Repeat jumps for 30 seconds all-out effort. Trainer Tip: the “taps” to the box should be just that - taps. You’re not sitting back all the way, so you should still feel pressure through your quads.

- rest 30 seconds if needed -

Strength 4: Figure 4 Knee Dips (4 sets, alternate legs each round) - Get into a plank position with your feet elevated on the box. Start with your right leg bent so your foot is placed on the inside crook of your left knee, making a figure 4 with your legs (shown). From here, bend your left knee down toward the floor (shown) as low as you’re comfortable without collapsing down off the box, then raise it back up. Alternate legs each round. You should feel this in your quads on the leg that’s moving.

Power 4: Lateral Hops (30 seconds) - Place your hands on the plyo box, with your weight shifted over to the left to start (shown). Jump up, shifting the weight onto your hands, and bring your heels toward your glutes (shown). Land on the right side (shown). Immediately jump back up and to the left, using the floor as kind of a “trampoline.” Keep going for 30 seconds as fast and high as you can.

 

 

 

Chat with me! Do you use plyo boxes in your training? Which style do you prefer (soft vs. wood vs. platform)? Do you add in quick bursts of power/plyo in your training? I’m a HUGE fan! What are your favorite plyo box moves?

If you don't have know, I think that this 3-1 foam plyo box is suitable for you.

Discount code:ployboxblog

for the readers that read over this article!

Hope for your message!

 

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