Seated Dumbbell Pause Box Jump

Grab a pair of dumbbells in each hand by your sides, stand up straight with feet slightly wider than shoulder width.

Drop into a squat until you sit on the bench.

Sit only for 1-2 sec and then explode through hips, knees and ankles to jump for maximum height.

Land softly with bent knees. Repeat the exercise according to the training plan.