Linear Depth Jump

A intermediate plyometrics exercise for the quads, done with a other equipment.

Main muscles: Quads
Also works: Calves, Glutes and Hamstrings
Equipment: Other equipment
Level: Intermediate
Type: Compound
Movement: Push

How to do the Linear Depth Jump

You will need two boxes or benches spaced a few feet away from each other. Begin by standing on one box facing towards the other platform.
To initiate the movement, gently drop down to the ground between your platforms, allowing the knees and hips to flex.
Reverse the motion by exploding, extending through the hips, knees, and ankles to jump onto the other platform.
Land softly, asborbing the impact through the legs.

Sets and reps

Conditioning	3–5 rounds of 20–40 seconds, rest as long as the work
Power	3–5 sets of 3–5 fast reps, full rest

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Linear Depth Jump

Questions

What muscles does the Linear Depth Jump work?

Mainly the quads, with the calves, glutes and hamstrings helping.

Is the Linear Depth Jump good for beginners?

It's rated intermediate. Beginners can build up to it with Bench Sprint first.

What can I do instead of the Linear Depth Jump?

Good alternatives that train the quads: Bench Sprint, Depth Jump Leap, Front Cone Hops (or hurdle hops) or Lateral Box Jump.

How many sets and reps of the Linear Depth Jump should I do?

Conditioning: 3–5 rounds of 20–40 seconds, rest as long as the work. Power: 3–5 sets of 3–5 fast reps, full rest.

Exercise steps and photos: free-exercise-db (public domain).