Jump vertical with bench between the legs

Perform the pattern rhythmically and under control, prioritizing stable landings and a pace you can sustain. Increase speed or impact only while technique remains consistent. Coordinate breathing with the pace and reduce intensity before technique becomes inconsistent.

Warm up before fast or jumping variations and keep landings quiet and stable. At beginner level, progress time and technique before adding more impact. Make sure the bench is stable and that the shoulders, pelvis or feet do not shift during the set.