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ID: Bench_Sprint

Bench Sprint

LEVEL: beginner
Bench Sprint

PROTOCOL SPECS

  • CATEGORYplyometrics
  • MECHANICcompound
  • FORCEpush
  • EQUIPMENTother

MUSCLE ENGAGEMENT

PRIMARY TARGETS

quadriceps

SECONDARY TARGETS

calvesgluteshamstrings

EXECUTION PROTOCOL

  1. Stand on the ground with one foot resting on a bench or box with your heel close to the edge.
  2. Push off with your foot on top of the bench, extending through the hip and knee.
  3. Land with the opposite foot on top of the box, returning your other foot back to the start position.
  4. Continue alternating from one foot to another to complete the set.