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Exercise Tips

 

Favourite Plyometric Box (Step) Exercises

By Eric Astrauskas, Spec. Hons. B.A. (Kinesiology), P.T.S.

Personal Trainer in Toronto

 

plyometic box

Get a set of Plyometric Boxes here

 

Plyometric boxes are effective tools for explosive, power training for sports (especially for various track and field events, basketball, volleyball, football). They also can be use to perform combination movements for high intensity cardiovascular training for fat loss. I recommend plyometric training for people who built up a solid foundation of strength and ones that do not have any joint problems. I recommend "High-Powered Plyometrics 2nd Edition" as a great resource on how to implement this kind of training in your current program. It illustrates 79 exercises with step-by-step instruction.

 

Box Jumps – targets glutes, quads, and calves. This is a great power training exercise for explosiveness. To progress, increase the height of the box or jump up with one leg. You can also add a weighted vest for added difficulty. This exercise will have you winded and burning fat. Jump ups are great for basketball, volleyball, hockey, football, and track athletes.

 

 

Side Hops/Lateral Barrier Hops - targets glutes, quads, inner thigh, core, and calves. This is a great power training exercise for explosiveness and agility. Quickly jump over the box laterally side to side for a maximum of 1 min. To progress, increase the height of the box or jump up with one leg. You can also add a weighted vest for added difficulty. This exercise will have you winded and burning fat. Jump ups are great for basketball, volleyball, hockey, football, and track athletes.

 

Step up with side raises – targets quads, glutes, and medial deltoids. Step-up to the box forward or sideways and raise arms out to the side. Exhale as you rise.

 

 

Step and press – targets quads, glutes, and deltoids. Step up to the box forward or sideways and press the weight overhead. Exhale as you rise.

 

Step and curl – targets quads, glutes and biceps. Step up to the box forward or sideways and curl. Exhale as you rise.

 

Explosive pushup – Targets chest. Explode off the floor up to the boxes. Then drop down, only to explode back up. This exercise is for advanced exercisers.

 

 

 

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Personal Trainer in Toronto

Eric Astrauskas, Spec. Hons. B.A.(Kinesiology), P.T.S.

Phone: 416-912-9716

Email: eric@ptinto.com

Hours: M-F 6am-8pm, Sat+Sun 8am-12pm

 

 
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