exercises

Lay-Down Bench Jump

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How to: Lay-Down 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. Start by lying flat on your stomach, with arms extended out in front of you and both legs straight behind you. Position your toes in towards the floor, as shown.
  2. Bring your arms in towards your body and place your hands on the floor on either side of your chest.
  3. Push through your chest and extend your arms to lift your body into push up position, resting on the balls of your feet. Ensure that you maintain a straight back and stabilise through your abdominal muscles.
  4. Jump both of your feet in towards your hands, ensuring that your feet remain shoulder width apart.
  5. Immediately propel your body upwards and forwards towards the bench.
  6. 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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