Competitor on Demand: The Bench Jump

This is a great, simple exercise that will work on the explosiveness in your glutes, quads and calf muscles.

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This is a great, simple exercise that will work on the explosiveness in your glutes, quads and calf muscles.

Do 2-4 sets of 6-10 reps, but do not attempt to do them rapid-fire. Making each jump a max-out will further develop your leg muscles.