Yearlong (Ph III, W II)
Sets: 3 Reps: 12-15, 8-12, 6
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. Perform all your reps on one leg first, and then switch legs and repeat.