SUre man

here you go



3) Scissor hip extension
This is yet another simple drill that requires little equipment; you only need a bench or other elevated surface. This is a favorite of many top sprinters; it really develops the hip extension function of the hamstring as well as knee stabilization.
Starting position: Lie down on the ground. Both feet (heels specifically) are placed on the bench. The legs are slightly bent.
Execution: Perform two movements at the same time. First, bring the non-working leg towards your chest (hip flexion and knee flexion). Second, lift your hips off the ground by driving the working leg through the bench. Both movements must be executed as fast as possible.


I found it some days ago searching in the internet