Bench Sprint

How to do it

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.

Alternatives & substitutions

Same movement pattern, same primary muscles — swap by what you have.