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Squat Thrust (Burpees)
Body Part: Full Body
Step 1: Stand in athletic posture with feet hip to shoulder width apart and toes pointing forward. Draw in the abs.
Step 2: Squat down driving the hips back as far as possible.
Step 3: Once maximum squat depth has been reached, place the hands on the floor about 1.5-2x shoulder width. Kick the feet out from underneath the body rapidly putting the body into a push up position with the legs extended and toes pointing straight toward the floor.
Step 4: Perform a push up. Keeping the body in a straight line with glutes tight, lower the chest to the floor moving through a maximum range that technique can be maintained.
Step 5: Reverse the pattern rapidly extending the arms. Jump the feet back underneath the body to position for a squat jump.
Step 6: Transition quickly into a jump, swinging the arms up overhead. Land as quietly as possible with toes pointing forward, knees following toes and neutral spine.
Step 7: Reset and repeat. Maintain posture throughout. Avoid excessive slouching of the shoulders or spine, letting the head jut forward, knees collapse in or toes pointing outward.