Double-Pulse Bench Jump - Sweat
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Double-Pulse Bench Jump

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How to: Double-Pulse Bench Jump

Primary Muscles Used:Upper Legs, Glutes, Quads, Gluteals, Hamstrings

Exercise Families:Squat

Equipment:Bench

Trainer:Kayla Itsines

  1. Place a bench horizontally in front of you. Plant both feet on the floor slightly further than shoulder width apart. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs are parallel with the floor. This is called full squat position. Push through your heels to extend your legs slightly. Bend your knees to return to full squat position. Complete this action, called a pulse, two times.
  2. Propel your body upwards and forwards towards the bench.
  3. Land in squat position on top of the bench, ensuring that you maintain ‘soft’ knees to prevent injury. Carefully jump backwards off of the bench and onto the floor, landing in squat position. Repeat for the specified number of repetitions.

Alternative Exercises for Bench

* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

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