Once you have mastered Step Up Jump In you could consider moving to this exercise. With the lunge-extension added the athlete can keep moving forward, this way the exercise more closely resambles a horizontal take-off, like in hurdling, long-jump or triple-jump. The lunge it self has no purpose. If you are ready you could advance to Step Up Double Scissor to improve your skills.
The height of the first bench dictates how much lift you get. You could go as high as 40cm for long-jumpers with little lift. The second bench just sets how deep you will lunge which for this exercise should not be too low.
Weights for advanced athletes: 40-70 kg.
Series: 3x4 per leg.