Sets: 3 Reps: 12 (each leg) Tempo: 201 Rest: 60 Seconds
Stand in front of a bench with a dumbbell in each hand. Place one foot on the bench so that your knee is bent 90 degrees and your thigh is parallel to the floor . Drive your foot into the bench and raise yourself up so that you're standing on the bench with your rear foot hanging off it . Reverse the motion to return to the floor. That's one rep. Perform all your reps on one leg first, and then switch legs and repeat.