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Target muscles: gluteus maximus, quadriceps, gastrocnemius
Set up: Stand to one side of a bench. Grasp either side of the bench with your hands, keeping your arms strong but unlocked.
Action: Press through your heels to propel your body over the bench, holding the sides for support as you go. Land on the other side, keeping your knees soft. Repeat for a total of 20 jumps on both sides.
Tip: Don’t choose a bench that’s too high; to start, try using one that stands just below your knees.