This is a lower-body explosive, plyometric exercise and is done atop a flat bench or back that is of such a height that when you place your foot flat atop it, the thigh of the leg is approximately horizontal to the floor/ground or more slightly elevated.
1. Face the bench/box and place your left leg atop it.
2. Your left hand should be resting on your hip with your right arm raised in an “L” shape as if you were running and of course, you are standing on your right leg.
3. Press with your left leg, raising your body atop the bench/box into a standing/vertical position as your left arm is raised to the “L” shape/position, again, like you are running and your right knee tries to kick your chest, while your right arm cocks to your right hip.
4. Lower yourself to starting position and begin the next repetition. After you have completed the left leg, switch legs atop the box so that your right leg is on top of it and do all the required reps on the right leg. You are then ready for the next set.
5. You will notice that at first your balance may be off. To become more accustomed to this exercise, just do it slowly on one leg for a while then, the other without worrying about reps. You’ll discover that you are in a constant running motion and it’s fun.
6. If you want added resistance you may hold dumbbells in each hand. The weight you can you can be considerable dependent on your experience. For example, the author has used 70 lb dumbbells in each hand. Caution is advised however – as your raise the dumbbell in the cocked hand, make sure to keep the end away from your cheekbone and or face.