• Assume low squat position with sled arm’s length to right

• Keeping hips low, pivot and explode into sled

• With hips locked out, perform explosive bench press movement with sled five times

• Repeat with sled to left

Sets/Distance/Recovery: 2x5 each side; rest 60 seconds between sets
Benefits: Improved power, explosion and upper-body strength
Arnold: The bench press movement engages your chest and shoulders, just like you would with weights; but the drill involves your whole body in a much more functional way by creating resistance movements similar to those you have to make on the field.