Double Leg Hip Thrust - Jump

HOW: Start by sitting on a bench or a box that will support you. Slide down and place your shoulders on the bench with your knees bent and feet flat on the ground. Perform a hip thrust by pushing into the ground with your feet and elevating your hips to the sky until your body is parallel to the ground. Add a jump to the end of the hip thrust by powerfully using both feet to lift your body off of the ground. Perform this in a continuous manner for the prescribed amount of reps. 

FEEL: You should feel your hamstrings and core working the most. 

COMPENSATION: Jump with both feet at the same time. Make sure you are in control of your body throughout the exercise.