Progression ladder for the Bench Sprint

Pick an exercise to see the easier and harder steps either side of it, and log your sets so you can see when you are ready to move up.

Choose a different exercise

Search the exercise catalogue by name. The ladder and the log below both follow whichever exercise you pick.

Easier and harder steps around the Bench Sprint

These are the substitutes for the Bench Sprint, ranked by difficulty from the substitutes list: the ones we score below it, then the ones we score above it. They are not reviewed progression steps, so treat the order as a starting point and judge the jump yourself.

Easier steps (6)

  1. Single-cone Sprint Drill

    Single-cone Sprint Drill

    • Intermediate
    • Other
    • Quadriceps
  2. Linear 3-part Start Technique

    Linear 3-part Start Technique

    • Intermediate
    • Bodyweight
    • Hamstrings
  3. Side To Side Box Shuffle

    Side To Side Box Shuffle

    • Intermediate
    • Other
    • Quadriceps
  4. Wheel RunPlay demonstration

    Wheel Run

    • Intermediate
    • Bodyweight
    • Cardiovascular-system
  5. Bear CrawlPlay demonstration

    Bear Crawl

    • Intermediate
    • Bodyweight
    • Cardiovascular-system
  6. Single Leg Push-off

    Single Leg Push-off

    • Intermediate
    • Other
    • Quadriceps

Where you are now

Bench Sprint

Bench Sprint

  • Intermediate
  • Other
  • Glutes

Harder steps (1)

  1. Skater HopsPlay demonstration

    Skater Hops

    • Advanced
    • Bodyweight
    • Cardiovascular-system

Log a workout on the Bench Sprint

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Your streak and badges on this account

A streak counts the days you log a workout, and badges mark what your equipment and training have unlocked. Both start once you sign in.