Bench Sprint

How to perform

1. 01Stand on the ground with one foot resting on a bench or box with your heel close to the edge.
2. 02Push off with your foot on top of the bench, extending through the hip and knee.
3. 03Land with the opposite foot on top of the box, returning your other foot back to the start position.
4. 04Continue alternating from one foot to another to complete the set.

Form cues

• —Brace your core before the first rep and keep it braced.
• —Drive through the full range — do not cut the lockout short.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.