box jump down with one leg stabilization

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Unterschenkel calves body weight quadriceps hamstrings glutes

Geschätztes 1RM

Gewicht (kg)
20
Wdh.
5
Schätzung 23.3 kg

Epley-Formel — eine Berechnung aus einem Satz, kein getesteter Max-Wert.

Anleitung

  1. Stand in front of a box or platform with your feet shoulder-width apart.
  2. Bend your knees and jump onto the box, landing softly with one foot on the box and the other foot hanging off the edge.
  3. Stabilize yourself on the box with the foot that is on it, while keeping the other foot off the ground.
  4. Hold this position for a few seconds, engaging your calf muscles to maintain balance.
  5. Slowly step down with the foot that is on the box, returning to the starting position.
  6. Repeat the exercise with the other leg.