Name: Playbook - Sculpted by Brandt - Jax Push & Pull
Uploaded: 2022-03-11T15:55:31.769Z
Duration: 10 min
Description: Jax Push & Pull

3 Rounds 
15sec Air Bike
6 Db Deadlift Clean to Press
6 Db Deadlift Curl to Press
8 Incline Push-ups
15sec Air Bike
8 Incline Floor Tap Pull-ups
Rest 60sec

A fun circuit Jaxen loves to do. 
Teaching benefits
Hip hinging 
Cardiovascular 
Pushing overhead 
Pulling off floor 
Core bracing 
*How to improve
-time the work. Use a watch and subtract the 120sec of rest time.
-lower the incline bar for push-ups and pull-ups 
-add resistance to the air bike

Go as hard as you can for 15seconds
Any cardio equipment will work for a substitution.
Other subs can be jumping jacks, skipping, sled pushing or pulling.

Air Bike

Use a pronated grip aka palms down, tap the floor with a flat back, deadlift up, then clean to press.

Db Deadlift Clean to Press

Use a supinated grip aka palms up. Same as the Deadlift Clean to Press but the grip is different.

Db Deadlift Curl to Press

15 seconds hard on the bike or 15sec of any cardio type you like.

*Test what bar height will work for all reps to be done with good technique and success. 
Make sure the upper arms are 45 degrees and the lower chest is tapping the bar. Hands are shoulder width grip. 
*kids have a tough time keeping their core tight, a good tip is for them to try and squeeze their flutes and legs together on the way down.

Incline Push-ups

*REST 60 seconds after this exercise to close the round. 
**The bar height is found by sitting on the floor, reaching up and being able to grab the bar. 
The floor tap with their butt gives them that boost they need to contract their back at the top of the incline pull-up, this is the focus. It is very similar to a kip, but we are using the leg muscles via bent knees to assist the back.

Jax Push & Pull

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