Stand shoulder-width apart in front of the plyo box (the vaulting box - 1 intermediate element plus top), arms supported on the hips, bent or in front at chest height, bend the knees to approximately a right angle in the knee joints (buttocks at about knee height) and stretch back to the starting position. Then step first with one leg, then with the other leg onto the object and back down to the starting position (climbing stairs). Then perform another squat before climbing the stairs again (change the starting leg after each exercise).
Attention:
When squatting, move your buttocks backwards, not your knees forwards. Keep your knees behind your toes. Keep your back straight at all times (keep your torso tensed), distribute your weight over your entire foot, push your knees outwards (do not tilt them inwards). Keep your upper body upright when climbing stairs.
Lighten:
Select a lower element; lower cadence.
Harden:
Select a higher element; higher cadence; hold the weight in both hands; additional weight (on the back/at the feet).
