Jumping Squat Thrust

Setup

• Stand tall with the feet about hip width and a clear space in front of you.

Execution

1. 1.Squat down and place the hands on the floor in front of the feet.
2. 2.Jump or step the feet back into a plank position.
3. 3.Jump the feet back in toward the hands.
4. 4.Stand and jump straight up, then land softly into the next rep.

Breathing

Breathe continuously — this is a conditioning movement.

Form cues

• Keep the hips level when the feet shoot back.
• Land the jump softly rather than crashing.
• Pace it — this appears inside a timed block.

Common mistakes

• Letting the lower back sag in the plank position.
• Skipping the jump at the top when tired.
• Slamming the feet in and out.