Bench Sprint
Level: beginner
Category: plyometrics
Force: push
Mechanic: compound
Equipment: other
Primary muscles: quadriceps
Secondary muscles: calves
glutes
hamstrings
Instructions:
Stand on the ground with one foot resting on a bench or box with your heel close to the edge.
Push off with your foot on top of the bench, extending through the hip and knee.
Land with the opposite foot on top of the box, returning your other foot back to the start position.
Continue alternating from one foot to another to complete the set.