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Roll-up Squat to Push-up

This exercise sequence combines the roll-up squat and push-up into a single series of movements. It's much like the burpee/squat thrust, except that it adds the backward roll and forward kick into a squat.

Start standing with good posture. Squat down all the way and roll onto your back. Kick your feet forward and roll back into a low squat position.

Bring your hands to the floor and kick your feet out behind you into a push-up position. Execute a single push-up and then explode upward, bringing your feet back to the low squat position.

Stand up like a normal squat (keep good posture). The repeat. Squat down, roll back, kick up into a low squat, kick backward onto your hand into a push-up position, perform the push-up, hop your feet up to your hands and stand up.

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Start the cycle standing...Squat down keeping good postureThis is the bottom of the squat position. Hamstrings and calves are touching, feet are flat on the floor.
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Sit on the floor now and roll onto your back...Now kick your feet to give you forward momentum. Get your feet underneath you so you can come to a squat position.Return to a squat position. Use your hands at first if you need help, but eventually try to come right up without your hands.
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Put your hands on the floor and kick your legs back. You don't need to kick up as high as in this picture, but do sprawl those legs all the way back into pushup position.Pushup positionDo a strong pushup
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As you get to the top of the pushup, hop your feet to your hands...Return to squat position and start the whole thing over (stand up next)

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