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It’s one of the few moves to work your chest and back at once. On a bench, grip the weight with both hands and lower it behind your head. Pull it back in an arc until it’s above your chest.
Gym ball ham curl
Any move that uses just your bodyweight and a gym ball is easy, right? Wrong. This ham curl variation is anything but, especially when you do one leg at a time. Get into position then bring the ball towards your bum, keeping your core tight. A set of 12 reps will have your hams on fire.
Are you avoiding box jumps because you think they’re too hard or too easy? Actually, it doesn’t matter – just do them and you’ll build explosive power and leg strength. Start low and focus on good form, because quality reps count over quantity, then increase the height gradually.