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Technique

  1. Start in a Deep squat hold position.
  2. Roll on your rounded back, then roll forward and get back on your feet.
  3. Place your hands on the ground in front of your feet.
  4. Push on your hands, jump into a Plank position and perform a Pushup.
  5. While pushing yourself back up, bring your feet back into a Deep squat hold position.
  6. Repeat.

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Muscles

Strength

Primary

  • Shoulders
  • Chest
  • Triceps

Secondary

  • Biceps
  • Forearms
  • Legs
  • Quadriceps
  • Pelvis
  • Abs
  • Obliques
  • Serratus anterior
  • Hip adductors
  • Gastrocnemius
  • Soleus
  • Rectus femoris
  • Vastus medialis
  • Vastus intermedius
  • Vastus lateralis
  • Rectus abdominis
  • External oblique
  • Internal oblique
  • Iliacus
  • Psoas major
  • Serratus anterior
  • Anterior deltoid
  • Pectoralis major (clavicular head)
  • Triceps brachii (long head)
  • Triceps brachii (medial head)
  • Triceps brachii (lateral head)

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Equipment

Ground (hands or body)
Ground (hands or body)

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Appears in

Joint movements
Elbowextension
Shoulderflexion forward
Ankleplantarflexion
trains stretches

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Regressions

e081

Plank squat thrust

Beginner
e087

Pushup

Novice
e0wn

Baby back roll

Beginner
w01e

Navy seal burpee

Novice
w01p

Pushup burpee without jump

Novice
w00n

Jack burpee

Intermediate
w01b

Plank jack thrust

Novice
w00w

Pushup burpee

Novice
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