Seated Pause Box Jump

Sit on a bench facing a sturdy box and place your hands behind your head or across your shoulders. After sitting for a few seconds, jump up as fast as possible without rolling forward and land on top of the box. Step down and sit back on the bench to get ready for your next rep. You can make this exercise more difficult by lowering your sitting position using a smaller bench/step or even sitting on a medicine ball. In addition, you can hold weights on your shoulders or wear a weighted vest.

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