Thruster

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The Thruster workout is a compound exercise that engages the quads and shoulders.

It involves a squat followed by an overhead press, using bodyweight as resistance.

By combining these movements, the workout effectively targets the quads and shoulders.

While other muscles are involved, the primary focus is on the quads and shoulders.

Stand with your feet shoulder-width apart, toes pointing slightly outward.
Bend your knees and lower your hips down into a squat position, keeping your chest lifted and your back straight.
Place your hands on the floor in front of you, shoulder-width apart.
Shift your weight onto your hands and jump both feet back, extending your legs into a plank position.
Lower your chest towards the floor, keeping your elbows close to your body.
Push through your palms and extend your arms, lifting your chest off the floor into an upward dog position.
Press through your hands and jump your feet forward, returning to the squat position.

Focus on proper form: Start by standing with your feet shoulder-width apart and your toes slightly turned out. As you lower into the squat position, make sure your knees stay in line with your toes, and your weight is evenly distributed through your heels. Keep your chest lifted and your core engaged throughout the movement.
Engage your quads: To maximize the engagement of your quadriceps during the Thruster exercise, push through your heels as you rise from the squat position. This will activate your quads and help you generate power to press the dumbbells or barbell overhead. Visualize your quads working hard with each rep, and feel the burn as you power through the exercise.
Activate your shoulders: As you press the dumbbells or barbell overhead, focus on engaging your shoulder muscles. Imagine pushing the weight up towards the ceiling while keeping your elbows slightly in front of your body. This will help you target your shoulder muscles and build strength in this area. Keep your shoulders down and away from your ears to maintain proper form and prevent unnecessary strain.
Breathe and pace yourself: Remember to breathe throughout the exercise, inhaling as you lower into the squat and exhaling as you press the weight overhead. Finding a rhythm and pacing yourself is crucial to maintain control and maximize your performance. Don’t rush through the movement; instead, focus