I donโt have a box for box jumps. I do a variety of plyos and incorporate them into my 2x week strength training. I do jump squats, jumping lunges, side to side skater jump-lunges, single-leg deadlifts with a single leg jump, side lunges with a single leg jump, burpees, and probably a couple more I am not remembering. Depending on what I am doing, I will add a weight to the fun.
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This- but of course you would start without any weight.
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Wow @Stefanie Fabulous!! Thanks for jumping in with your activities. No wonder you and @Covi and @Coach_Theia are so strong!
@bkolden I know you do day 1 and 2 of rise but do you get day 3 and 4 as well? If not, you can ask them to change you to the 4 day program (even if you only do 2) so you can see the power development exercises for the other 2 days and do those.
For the current volume, day 3 is:
๐๐ผ๐๐ฏ๐น๐ฒ ๐๐ฒ๐ด ๐๐ป๐ธ๐น๐ฒ ๐๐ผ๐ฝ๐ ๐๐ผ ๐ฃ๐น๐ฎ๐๐ฒ OR ๐๐ผ๐๐ฏ๐น๐ฒ ๐๐ผ ๐ฆ๐ถ๐ป๐ด๐น๐ฒ ๐๐ฒ๐ด ๐๐ป๐ธ๐น๐ฒ ๐๐ผ๐ฝ๐ ๐๐ผ ๐ฃ๐น๐ฎ๐๐ฒ: 3 sets of 15-20 reps (10-12 reps on each side if doing the Single Leg version) with 30 seconds rest in between sets. ๐๐ฉ๐ช๐ด ๐ฆ๐น๐ฆ๐ณ๐ค๐ช๐ด๐ฆ ๐ช๐ด ๐ฏ๐ฐ๐ต ๐ฑ๐ข๐ณ๐ต ๐ฐ๐ง ๐ข ๐ด๐ถ๐ฑ๐ฆ๐ณ๐ด๐ฆ๐ต. ๐๐ฐ๐ฎ๐ฑ๐ญ๐ฆ๐ต๐ฆ ๐ข๐ญ๐ญ ๐ด๐ฆ๐ต๐ด ๐ฃ๐ฆ๐ง๐ฐ๐ณ๐ฆ ๐ฎ๐ฐ๐ท๐ช๐ฏ๐จ ๐ฐ๐ฏ ๐ต๐ฐ ๐ต๐ฉ๐ฆ ๐ ๐ด๐ถ๐ฑ๐ฆ๐ณ๐ด๐ฆ๐ต.
If jumping onto a plate or step is a bit too much for you at the moment, feel free to simply perform them on the floor.
And day 4:
๐๐ฎ๐๐ฒ๐ฟ๐ฎ๐น ๐๐ผ๐๐ป๐ฑ & ๐ฆ๐๐ถ๐ฐ๐ธ: 3 sets of 5 reps on each side with 30 seconds rest in between sets. Hold the bottom position for 1-2 seconds before walking back to the start position. ๐๐ฉ๐ช๐ด ๐ฆ๐น๐ฆ๐ณ๐ค๐ช๐ด๐ฆ ๐ช๐ด ๐ฏ๐ฐ๐ต ๐ฑ๐ข๐ณ๐ต ๐ฐ๐ง ๐ข ๐ด๐ถ๐ฑ๐ฆ๐ณ๐ด๐ฆ๐ต. ๐๐ฐ๐ฎ๐ฑ๐ญ๐ฆ๐ต๐ฆ ๐ข๐ญ๐ญ ๐ด๐ฆ๐ต๐ด ๐ฃ๐ฆ๐ง๐ฐ๐ณ๐ฆ ๐ฎ๐ฐ๐ท๐ช๐ฏ๐จ ๐ฐ๐ฏ ๐ต๐ฐ ๐ต๐ฉ๐ฆ ๐ ๐ด๐ถ๐ฑ๐ฆ๐ณ๐ด๐ฆ๐ต.
ALTERNATIVES:
๐๐ฒ๐ฝ๐๐ต ๐๐ฎ๐๐ฒ๐ฟ๐ฎ๐น ๐๐ผ๐๐ป๐ฑ & ๐ฆ๐๐ถ๐ฐ๐ธ: 3 sets of 5 reps on each side with 30 seconds rest in between sets. Bound off of a 4-12" elevation to increase the amount of impact your legs have to absorb. Only attempt these if youโre extremely proficient with standard lateral bounds!
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oooooo Covi Thatโs a good idea. I can see the other days in the โcheat sheetโ which I use since I find the app to not be helpful except the videos of the exercises. Iโll ask for the other days. Thanks for the suggestion.
To be clear @bkolden, I donโt do all of those every session, only 1-2 in addition to โregularโ strength stuff. Otherwise Iโd be 
or in a world of hurt at the very least 
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@bkolden Echoing what Coach says here. My personal trainer is not a fan of box jumps because he feels the risk of injury is not worth the benefit. He has me do squat jumps, skipping, one-legged jumps, etc. (I admit that I do feel bad-ass when I box jumps tho - lol)
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Donโt get me wrongโฆ I do a lot of box jumps and box jump variations: one-legged, drop jump to box jump, seated to box jumps, using a weight vest, etc. Having said that, I agree that it is not for everyone and alternating with other types of jumps is important.
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