Movement Monday: Squat Thrust

Learn more about the squat thrust, including a demo & sample core workout!

How’s your Monday?! We have had quite the stormy weekend in Austin. Juno relaxed while I volunteered at our free rabies clinic & went to a bridal shower. Besides those outings, we stayed in and studied! She also got her third bark box and went a little crazy. Gah. SO CUTE.

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Hopefully you had a more exciting weekend ūüėČ

It’s that time of the week again: movement Monday!

One of the most frequent comments I’ve been hearing from women around me is that it can be very hard to fit exercise into their daily routines. I want to help.

Each week, I profile one awesome exercise, explain why I love it, show some demos, and share a sample circuit you can throw into your day. Each movement will either be bodyweight or only require dumbbells. If there is an exercise you would like to see profiled, let me know in the comments below.

This week, I’m profiling the squat thrust.

Why I love it

This dynamic movement is a little different than ones I have previously posted, because it’s both a core and cardio exercise. I also use this in combination with other moves, like a plank shoulder tap, to isolate other muscle groups, like your shoulders. Because it is such a dynamic¬†exercise, it’s very important to hold your core in and eliminate the jump if you feel any discomfort in your lower back.

Demo

Important cues:

  • Bracing your core (pull belly button to your spine, squeeze your bum, push your heels towards the wall behind you), come up into a plank position. Do not let your butt lift up in the air–think straight line from your neck to your heels.
  • While maintaining a strong core, jump your feet up outside of your shoulders.
  • Hold for one second.
  • Jump your feet back into a high plank position.

Regression options:

  • Take the plank from your knees.
  • Eliminate¬†the jump, stepping backwards and forwards.

Progression options:

  • Add a push up before the hop.
  • Turn it into a burpee, jumping up at the top!

Sample circuit

Here’s an awesome cardio and core workout for you to test out. It will take only ten minutes (repeat the circuit 2x) and would be awesome after a lifting session or short run.

This dynamic movement is a little different than ones I have previously posted, because it's both a core and cardio exercise. I also use this in combination with other moves, like a plank shoulder tap, to isolate other muscle groups, like your shoulders!

 

I’ll be posting a¬†demo of the circuit¬†on Instagram¬†later today too!

What’s one movement you would like to know more about?

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