Box Step-Ups

Exercise name: Box Step-Ups (non-alternating)

Exercise description:

To perform weighted Box Step-Ups, follow these steps:

• Stand in front of a box or bench holding a kettlebell or dumbbell in each hand (40 lbs x2).

• Start with one foot on the box.

• Press out of that foot to stand up onto the box. The lifting foot must touch the top of the box.

• Keep the same foot on the box as you lower the other foot back to the ground.

• Push out of your heel to activate your glutes.

• Keep your chest up and core engaged.

• Control the movement, especially on the way back down from the box.

• Switch feet after the prescribed number of reps.

Technique that must be performed to count: The lifting foot must start, and end firmly planted on the ground. The lifting foot must touch the top of the box. Must stand fully upright with both feet entirely planted on the box.

# of repetitions before shooting: 3 each leg, 6 total

Casual division modifier: Lower box height, Lighter weight, Body weight.

Exercise equipment needed: Box, ammo cans, dumbbells, small weight bags.