How Iridium Programs This

Iridium manages the high systemic fatigue of plyometrics by factoring these sets into your weekly Maximum Recoverable Volume for quadriceps and glutes. To ensure you have the physical freshness required for explosive power, the AI checks your per-muscle recovery status and recent sleep data before programming this movement. Progression is monitored by tracking RPE trends relative to your bodyweight rather than external load.

Form Cues

Take one deliberate step to gather momentum before launching
Swing your arms back forcefully as you step, then drive them up as you jump
Land softly on the box with your full foot contacting the surface
Stand up tall to full hip extension before stepping down

Don't

Don't land with your heels hanging off the edge of the box
Don't jump back down to the floor; step down one foot at a time
Don't let your knees collapse inward upon landing
Don't use a box so high that you have to land in a deep squat

Common Mistakes

Choosing a box that is too high
Landing loudly or stiff-legged
Rebounding off the floor immediately
Landing with only toes on the box

Muscles Worked

This exercise primarily recruits the quadriceps and glutes to generate maximum vertical force, capitalizing on the stretch-shortening cycle for power development. The hamstrings and calves engage significantly to stabilize the knee and ankle joints during both the explosive take-off and the controlled landing.