Step up to the bench with dumbbells

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.

Start at an intensity you can sustain without losing coordination. Increase speed, height or impact progressively and stop if you feel dizzy, sharp pain or a clear change in foot strike. Make sure the bench is stable and that the shoulders, pelvis or feet do not shift during the set.