ALPHA Human Performance: Med ball box jump

Tighten that core, hold the ball and perform plyo box jumps! I love holding the medicine ball while performing the plyo box jump because not only does it add weight resistance to the jump, but by holding the ball away from your body you engage your core muscles a little bit more.

Rep ranges generally depend upon the height of the box and weight of the ball. When landing try to land on your "power pads" (forefoot) and when jumping "snap" your knees.

Plyos jumps are great for adding explosiveness, strength and creating quickness in athletes. Add the ball for an even more challenging jump!

DB 1-Arm Snatch

Want a simple power builder that is basic, but an absolute killer? Try DB 1-arm snatches.

1) Grab a dumbbell in one hand and stand with the feet slightly wider than shoulder-width apart.

2) Descend your hips in a "power position" with flat back and chest up

3) Quickly pull the dumbbell toward the ceiling while at the same time extending your knees and hips and raising on to the balls of your feet, keeping the dumbbell close to your body as you pull it.

4) As the dumbbell gets to its highest point, very quickly rotate your elbow under the weight while extending your arm.

The dumbbell will rest over the top of your shoulder with the palm facing away from your body. "Catch the weight with knees slightly bent

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Med ball box jump