Bench Jumps

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Move Targets: Glutes, Quads and Hamstrings


Step 1: Stand in front of the bench, about 1 foot back so that your knees and shins do not make contact with the bench on the way up. your feet should be shoulder-width apart and the knees, bent.


Step 2: Using your core and arms, pull yourself up first then over to land on the bench. The knees are soft so your muscles absorb the shock of the landing instead of your joints. Get your entire foot on the bench, not just the ball of your foot.


Step 3: Land in a half squat on top of the bench. Stand up and safely step one foot down at a time. Repeat the jump. Note: Do not jump backward off of the bench as it could cause serious injury to the Achillês or knees.


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