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Side-to-Side Box Shuffle

AdvancedCardioTier T4

You stand beside a low box with your near foot on its middle. You jump up and over toward the other side of the box, swinging your arms to help. You land with the opposite foot on top of the box and keep shuffling side to side.

Targets: Hip

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

step_box

Home Options

  • step or plyo box

Dosage

4

Sets

20 sec

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Place a low box on the floor and stand to one side of it.
  • Rest your near foot on the middle of the box top.
  1. He stands beside the low box, his left foot resting on the middle of the box top and his right foot on the floor, knees soft and arms loose, ready to shuffle.

    Step 1 of 5

    Stand to one side of the box with your near foot resting on the middle of the box top, ready to shuffle.

  2. He is airborne over the box, legs carrying him laterally toward the far side, his arms swinging in opposition to aid the hop.

    Step 2 of 5

    Jump up and over toward the other side of the box, swinging the arms to aid the movement.

  3. He is landing on the far side of the box, his right foot now on the box top and his left foot touching down on the floor, knees soft absorbing the landing.

    Step 3 of 5

    Land on the far side with the right foot on top of the box and the left foot on the floor.

  4. He is hopping back the other way over the box, body airborne moving laterally back toward the start side, arms swinging with the rhythm.

    Step 4 of 5

    Continue shuffling back and forth across the box, swapping the box-top foot each time.

  5. He stands beside the low box, his left foot resting on the middle of the box top and his right foot on the floor, knees soft and arms loose, ready to shuffle.

    Step 5 of 5

    Stand to one side of the box with your near foot resting on the middle of the box top, ready to shuffle.

Safety Information

Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. The arms swing to aid the side-to-side movement through every crossing. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.