STRENGTH TRAINING

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Flat Bench Straddle Hops

By RealJock Staff

This exercise provided courtesy of Billy Polson, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.

Benefits
To do straddle hops, you'll stand with one leg on either side of a Reebok step or flat bench, and jump from the ground onto the step with both legs. This provides an excellent workout for you quads, glutes, and calves—especially if you use the flat bench. Beginners should start with the Reebok step.

Muscles Worked
Legs

Starting Position
Stand on the floor straddling a Reebok step or a flat bench, with one foot on either side of the bench (see Photo 1).

Exercise

  1. From the starting position, bring your arms back as you sit through your hips to generate momentum. Then, jump powerfully with both legs as you swing your arms up overhead, landing on top of the bench with feet together and arms over your head (see Photos 2 to 4).
  2. From the top of the bench, step one foot and then the other back to the floor and to the starting position. Do not jump down. Repeat the straddle hop for a set of 10 repetitions (see Photos 5 and 6).
About Billy Polson: Billy Polson is the founder and co-owner of DIAKADI Body training gym, which was voted the best personal training gym in San Francisco by CitySearch in 2006. A competitive swimmer and triathlete in his own right, Polson has over 15 years of experience working as a coach and trainer, and was recently named by Men's Journal Magazine (December 2005) as one of the Top 100 Trainers in America.