[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"catalog-machine-plyo-box-station":3},{"id":4,"name":5,"slug":6,"description":7,"photoUrl":8,"photoUrls":9,"videoUrls":10,"manufacturerProfileEligible":11,"categories":12,"category":15,"exercises":37,"createdAt":149,"updatedAt":150},"7711bc61-9566-59e8-8474-141c43c3309c","Plyo Box Station","plyo-box-station","Sturdy platforms of varying heights used for explosive jump training, step-ups, and elevated movements. Essential for developing athletic power.","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fmachine-templates\u002Fplyo-box-station\u002Fimages\u002Fplyo-box-station_1.webp",[8],null,false,[13,19,25,31],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},"73537600-fdf1-55cd-873f-232852ac0fda","quadriceps","Quadriceps",70,"routine.filters.quadriceps",{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},"e60a8d3c-fc43-5ba9-bfec-12cc2a310c8b","hamstrings","Hamstrings",75,"routine.filters.hamstrings",{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},"f419ce35-70f4-5c23-8ca1-b70dc1f6037a","calves","Calves",80,"routine.filters.calves",{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},"db18e205-fafd-552a-9527-6b76a6f5b23a","glutes","Glutes",90,"routine.filters.glutes",[38,59,78,96,113,131],{"id":39,"slug":40,"imageUrl":41,"name":42,"description":43,"popularity":44,"aliases":45,"localeName":10,"isCompound":46,"loggingTypes":47,"createdByUserId":10,"isFavorited":11,"primaryCategory":49,"categories":50,"videos":55,"lastSessionSets":56,"createdAt":57,"updatedAt":58},"019c77c4-4b1e-5e31-91e7-3f1036ebe085","box-jump","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fbox-jump\u002Fimages\u002Fbox-jump_1.webp","Box Jump","Choose a stable box you can land on without pulling your knees excessively toward your chest, and clear the area around it. Stand a short distance away, dip through your hips and knees, swing your arms, and jump onto the box. Land quietly with both feet fully supported, knees tracking with the toes, and enough bend to absorb force. Regain balance and stand tall before stepping down; repeated jumping down adds landing stress without improving the jump onto the box. Increase height only after takeoff and landing remain consistent, and use step-ups when fatigue reduces clearance.",60,"plyo",true,[48],"weight_reps",{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},[51,52,53,54],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},[],[],"2026-05-09T00:28:07.146+00:00","2026-08-07T11:03:38.594+00:00",{"id":60,"slug":61,"imageUrl":62,"name":63,"description":64,"popularity":65,"aliases":66,"localeName":10,"isCompound":46,"loggingTypes":67,"createdByUserId":10,"isFavorited":11,"primaryCategory":68,"categories":69,"videos":74,"lastSessionSets":75,"createdAt":76,"updatedAt":77},"19940118-bd62-558b-9713-3315c9e23eb8","box-jump-over","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fbox-jump-over\u002Fimages\u002Fbox-jump-over_1.webp","Box Jump Over","Face a stable box with clear landing space on the far side. Use a two-foot takeoff to jump onto the top, land with both feet under control, then pivot or step down on the opposite side. In faster conditioning versions, you may rebound only if the box, rules, and your landing skill permit it; control matters more than continuous speed. Keep your whole foot on the top when landing rather than clipping the edge. Scale with a lower box or a step-over, and slow down before fatigue causes missed clearance, knee collapse, or an uncontrolled descent.",25,"boxover",[48],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},[70,71,72,73],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},[],[],"2026-05-09T00:28:07.155+00:00","2026-08-07T11:03:38.604+00:00",{"id":79,"slug":80,"imageUrl":81,"name":82,"description":83,"popularity":65,"aliases":84,"localeName":10,"isCompound":46,"loggingTypes":85,"createdByUserId":10,"isFavorited":11,"primaryCategory":86,"categories":87,"videos":92,"lastSessionSets":93,"createdAt":94,"updatedAt":95},"3ab3b424-2732-5984-ad66-c93be4890b48","depth-jump","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fdepth-jump\u002Fimages\u002Fdepth-jump_1.webp","Depth Jump","Use a low, stable box and begin only after you can land and jump consistently without added height. Step forward off the box; do not jump down. Land on both feet and immediately drive into a vertical jump, keeping ground contact brief without sacrificing knee alignment or balance. After the second landing, absorb the force through ankles, knees, and hips and reset fully. Depth jumps are advanced and create substantial landing demand, so keep repetitions low and stop when contact becomes slow or noisy. Progress box height conservatively under qualified coaching rather than chasing the highest possible drop.","drop shock",[48],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},[88,89,90,91],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},[],[],"2026-05-09T00:28:07.163+00:00","2026-08-07T11:03:38.613+00:00",{"id":97,"slug":98,"imageUrl":99,"name":100,"description":101,"popularity":65,"aliases":102,"localeName":10,"isCompound":46,"loggingTypes":103,"createdByUserId":10,"isFavorited":11,"primaryCategory":104,"categories":105,"videos":109,"lastSessionSets":110,"createdAt":111,"updatedAt":112},"f41e560e-b27e-5272-aecd-9be0dcedf726","lateral-box-jump","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Flateral-box-jump\u002Fimages\u002Flateral-box-jump_1.webp","Lateral Box Jump","Stand beside a stable box with your near side facing it and enough room for an unobstructed takeoff. Dip through your hips and knees, use your arms, and jump laterally onto the box. Unless a single-leg version is specifically intended, take off and land on both feet. Land softly with the whole feet supported and knees tracking with the toes, then stabilize and stand before stepping down. Start with a low box because lateral clearance is less familiar than a forward jump. Progress height or speed only after you can avoid clipping the edge, twisting on landing, or drifting off the far side.","side",[48],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},[106,107,108],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},[],[],"2026-05-09T00:28:07.169+00:00","2026-08-07T11:03:38.621+00:00",{"id":114,"slug":115,"imageUrl":116,"name":117,"description":118,"popularity":119,"aliases":120,"localeName":10,"isCompound":46,"loggingTypes":121,"createdByUserId":10,"isFavorited":11,"primaryCategory":122,"categories":123,"videos":127,"lastSessionSets":128,"createdAt":129,"updatedAt":130},"2736506b-c64f-58a3-bf7e-efe2d6178be2","box-step-up","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fbox-step-up\u002Fimages\u002Fbox-step-up_1.webp","Box Step-Up","Choose a box height that lets you place one whole foot on top without the pelvis tucking or rotating. Lean slightly over the working leg, keep its knee tracking with the toes, and push through the full foot to stand on the box. Bring the other foot up only after the lead leg has done most of the work, then step down under control. Avoid springing off the floor with the trailing leg or dropping from the box. Lower the height to improve control; add load only when you can keep the pelvis level and repeat the same foot position on both sides.",50,"elevated platform",[48],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},[124,125,126],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},[],[],"2026-05-09T00:28:07.179+00:00","2026-08-07T11:03:38.629+00:00",{"id":132,"slug":133,"imageUrl":134,"name":135,"description":136,"popularity":137,"aliases":138,"localeName":10,"isCompound":46,"loggingTypes":139,"createdByUserId":10,"isFavorited":11,"primaryCategory":140,"categories":141,"videos":145,"lastSessionSets":146,"createdAt":147,"updatedAt":148},"05fcbe0b-f086-5fde-b645-6f0547b7cb61","single-leg-box-squat","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fsingle-leg-box-squat\u002Fimages\u002Fsingle-leg-box-squat_1.webp","Single-Leg Box Squat","Stand on one foot just in front of a stable box, with the other leg held forward or lightly off the floor. Reach your hips back and bend the working knee until you touch the box under control. Pause without collapsing or rocking, then push through the whole foot to stand while the knee tracks with the toes. Use a higher box or light hand support if you cannot control the final inches. A lower box increases range, while a small counterweight can improve balance; choose one progression at a time and keep both pelvis and foot from rotating.",15,"pistol unilateral assisted",[48],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},[142,143,144],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},[],[],"2026-05-09T00:28:07.186+00:00","2026-08-07T11:03:38.637+00:00","2026-05-09T00:28:07.702+00:00","2026-06-05T00:31:50.349+00:00"]