Depth Jump

Quadriceps Tier D for Quadriceps Tier D in Cardio Plyo Box Compound Dynamic

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3sets

5reps

90srest

~9.8kcal/min

QuadricepsD Quadriceps Calves Gluteus Maximus

Glutes Calves Hamstrings

Secondary muscles help but are not the main target

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inFront thighs

Explosive legs and quick, springy landings.

Key cue (the coach says it during the set)“Land softly, knees over the toes.”

Tempo · Fast up, soft landing

Choosing the load: Pick a weight you finish with 1–2 good reps left. 4+ left = too light; form breaks = too heavy.

Feel it in KneesKnees caving or landing stiff-legged. Land on the balls of the feet, bend the knees, push them out.
Feel it in Lower backBack arching on landing. Brace and land with the chest over the knees.
Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.