Napra

Bench Sprint

PlyometricsBeginner QuadricepsCalvesGlutesHamstrings
Bench Sprint, step 1
1. Stand at the end of a bench with one foot on it and the other back; arms bent.
Bench Sprint, step 2
2. Sprint in place with quick leg switches: the back leg drives forward while the bench foot pushes off.

How to do it

  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.

Log it in Napra

Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

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