WARM UP
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes

WORKOUT

Complete 3-5 rounds of each circuit. Rest 30 seconds to 1 minute between rounds and 2-3 minutes between circuits.

CIRCUIT #1:
8-15 reps each side Lateral Bench Step Ups
8-15 reps each side Power Bench Step Up

CIRCUIT #2:
8-15 reps each side Bench Step Downs
8-15 reps each side Lateral Bench Shuffle

COOL DOWN
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes

NOTES:

Choose as high a bench as you can manage. The lower the bench the easier it will be. You can also use stairs or any platforms on the playground that are the correct height. This can easily be performed at home or at the gym as well with a box or step.

Because you won’t necessarily add weight, you can challenge yourself even more by doing timed circuits instead. Set a timer for 15 minutes for each circuit and see how many rounds you can do!

EXERCISE DESCRIPTIONS:

Lateral Bench Step Ups – The higher the bench you use, the harder this move will be. Do not use a bench that is too high. If you have to push off the foot on the ground or if you really lean forward to propel yourself up, the bench is too high. Stand with the bench next to your right side. Place your right foot on top of it without rotating toward the bench. Drive up through the heel of the foot on the bench until you are standing on the bench. Drive the left knee up as you lift up onto the box. Then step back down and repeat. Keep your chest up as you drive up. Do not lean forward or let your heel on top of the bench come up. Complete all reps on one side before switching.

Power Bench Step Up – Pick a  bench that you can explode up off of that isn’t too high. Beginners should use a lower bench while advanced exercisers will want to use a higher bench but something they can easily step onto. Place one foot on top of the bench. Driving up off the foot on top of the bench, jump up in the air. In the air, switch and land with the other foot on top of the bench. Touch the other toe to the ground and then explode back up, pushing up off the foot on the bench. Jump up as high as possible, driving off the foot on the bench to switch and land with the other leg on top of the bench. Keep alternating until all reps are complete.

Bench Step Downs – Start standing on the bench so that you can step off of it to the side with your left foot. Your right foot will be on the edge of the bench as if you are going to step down onto your left foot. Slowly hinge forward, keeping your back flat. Push your butt back as you bend your right knee, dropping your left foot toward the ground. Do not touch your left foot down. Once you go as low as you can, drive right back up to standing. Do not do more than touch your left toe down. You don’t want to be able to push off your left foot at all. Make sure you are only driving through your right heel and not using your left foot on the ground.

Lateral Bench Shuffle – Pick bench that you can explode up off of that isn’t too high. Beginners should use a lower bench while advanced exercisers will want to use a higher bench but something they can easily step onto. You should be standing facing forward with the bench to one side. You will place your foot laterally on top of it. If the bench is on your right, place your right foot on top. Driving up off the foot on top of the bench, jump up in the air. In the air, switch and land with the other foot on top of the bench, shuffling over the bench and on to the other side. Touch the other toe to the ground and then explode back up, pushing up off the foot on the bench. As you jump up and switch which foot is on the bench, you are shuffling back and forth over the bench. Jump up as high as possible, driving off the foot on the bench to switch and land with the other leg on top of the bench. Keep alternating until all reps are complete. If you can’t move quickly, use a lower bench. If there is no bench that you can go over because they all have backs, you can use a tree stump or a log or even find something to use as a hurdle and do hurdle hops instead of the bench shuffle.