Harry Aikines-Aryeetey is a Team GB sprinter known for his extraordinary physique and explosive power. Both episode 1 and 2 of the plyometric workout series, Harry AA covered a wide range of both the fundamentals movements and the development of these with added resistance and equipment, making them more challenging. In this final workout, we’ll take things up a notch.

Squat Jump

Want to become an absolute powerhouse like Harry AA? This exercise is one of his favourites, it is an exercise that improves his performance on the track.  The squat jump exercise will aid in improving your leg power and strength, making you move faster overall.

• With a Barbell on your shoulders, stand with your feet hip width apart and a wide grip on the bar.

• Lower your body into a ¼ squat position so that your thighs are slightly above your knees.

• Jump up explosively as you drive through the balls of your feet, whilst ensuring a soft and balanced landing.

Split Squats

Bulgarian split squats work your quads, glutes and hamstrings whilst simultaneously developing strength and balance. These are vital components of fitness that will enable you to launch yourself into the air to produce a greater jump height.

• Stand roughly 1 metre in front of a Split Squat Stand, bench, or low box with your feet hip distance apart and core engaged.

• Picking your right leg off the ground, position your right foot on the bench behind you, ensuring your ankle joint is roughly aligned with the edge of the platform.

• Bend your left knee and lower your body until your quads are parallel to the ground, maintaining a slight hinge at the hips to keep the load balanced evenly across your left foot.

• Return to the starting position.

Single Leg Box Jumps

This exercise will help increase your reactivity off the ground and test your explosive power.

• Stand in front of the Plyo Jump Box, feet hip width apart, hover your left foot and bend your right knee and hip into a quarter squat position.

• Explode upwards, onto the box, from the ball of your foot.

• Step back off the box and swap sides.

Drop Jump Into Box Jump

This exercise is more intense and taxing than it appears...The drop jump into box will develop your leg's ability to absorb force safely whilst attempting to maintain good positioning and balance.

• Stand on top of a plyo box, one foot hovering off the edge.

• Step off the platform, drawing your arms backwards to land on both feet. 

• React as quickly as possible and get off the ground by swinging your arms upwards successfully to jump onto the box in front of you.

Becoming a powerhouse like Harry AA will require a growth mindset and inevitable challenges. This advanced workout will aim to test your ability to push yourself to achieve the desirable success that you've been wanting.

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Tags: Equipment > Plyo Jump Box ; Exercise Type > Conditioning ; Misc > Mirafit Ambassadors