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exercises

Double-Pulse Bench Jump

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How to: Double-Pulse Bench Jump

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

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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