1. E XPLOSIVE S TEP U PS By Penina Adongo and Shirley Chung

2. D EFINITION A resistance exercise that trains the legs and hips for explosive step up patterns.

3. M USCLES I NVOLVED Hamstrings, quadriceps, and gluteal. Hamstrings Quadriceps

5. T ECHNIQUE Keep back straight and ensure foot is entirely on the step. Use a box/step with a maximum height of 18”. Step with one leg onto the box and explode vertically using the leg you stepped up with. Jump as high as possible off of this one leg by aggressively extending the hip knee and ankle while swinging arms upward. Slowly lower yourself from the box and repeat using the same leg until the designated number of repetitions have been completed. Then switch and perform the same number of reps using the opposite leg.

7. V ARIATIONS : B ARBELL S TEP U PS Position bar on back of shoulders and grasp barbell to sides Place foot of first leg on bench. Stand on bench by extending hip and knee of first leg and place foot of second leg on bench. Step down with second leg by flexing hip and knee of first leg. Return to original standing position by placing foot of first leg to floor. Repeat first step with opposite leg alternating first steps between legs

9. V ARIATIONS : L IGHT W EIGHTS This can also be performed by holding light weights to the sides of the body.

10. V ARIATIONS : S PECIAL Personal additions and changes can be made as desired.

11. B ENEFICIAL F OR : Bicyclists Triathlon Participants Football Players Bodybuilders Swimmers Knee Rehab (No Weight) Sprinters (Light Weights)

12. S HOULD N OT B E U SED BY : People over the age of 55 Those with previous ACL injuries Ankle injuries (Barbell Variation) Endurance Runners (Barbell Variation)