Plyo box / step

Bodyweight equipment

This equipment supports bodyweight or weighted exercises. Check stability, grip and adjustment locks. Do not use an unstable bench as a step.

Exercises with this equipment

Dumbbell step-up
Quadriceps, Glutes
How to do this exercise: Dumbbell step-upSetup · movement · load
QuadricepsGlutes
1. Set your position
  Choose a stable stance. For split squats place the rear foot on a low bench; for step-ups use a stable low step.
2. Make the movement
  For lunges step forward or backward as named and bend both knees. For split squats lower in place; for step-ups rise through the foot on the step. Work both sides.
3. Breathe and control the pace
  Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out for
Do not let the knee collapse inward or use a height that compromises balance.
Understanding the load
Log the weight of ONE dumbbell. Two 8 kg dumbbells are logged as 8 kg, not 16 kg.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
Incline push-up
Chest
How to do this exercise: Incline push-upSetup · movement · load
Chest
1. Set your position
  Place hands near shoulder level on the floor, or on a stable raised surface for the easier version. Keep your body in one line.
2. Make the movement
  Bend elbows diagonally backward, lower your chest toward the surface, and push back up.
3. Breathe and control the pace
  Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out for
Do not sag at the hips or reach forward with your head.
Understanding the load
Your body provides resistance. Begin with an easier variation or a shorter range that you can control.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.