This weeks exercise is the Step Up.  With many of the endurance athletes we train here at Precision going into spring/summer race season this exercise is a great option for a number of reasons.  First the movement is concentric heavy, meaning that your pushing through the mid-foot and heal into a box and driving up. This muscle action does not create near the amount of soreness as eccentric dominant exercises like, rear foot elevated split squats. Trains the quadriceps, adductors, hamstrings and glutes.  Its an exercise that you can do any where you have a box, step, bench or even stairs.  Increase the height to make it more difficult, or hold dumbells, kettelbell, barbell, sand bag etc..for added resistance.

Think about sitting back and loading the hip, knee should be vertical, working through the FRONT foot (mid-foot and heal) push through the box and finish with your hip and knee extended. 

Image

 

Image

 

Mark Seibert

Advertisements