Assume push-up position with hands on bench Explosively drive knee to chest Slowly return leg to start position Repeat for specified reps Perform set with opposite leg Sets/Reps: 3×10 each leg Coaching Points Keep core tight to maintain straight line with body

This exercise helps strengthen into the hip flexors as well as the core, in a dynamic way. This exercise is performed by placing your right foot on the block (alternatively you can use a chair) and then powerfully driving your left knee up pushing through your right leg, whilst driving your right arm forwards.