Name: Playbook - Sculpted by Brandt - Pull, Abs, Push, Squat
Uploaded: 2022-03-11T16:16:41.457Z
Duration: 10 min
Description: Pull, Abs, Push, Squat

3-5 Rounds 
3 NROM Pull-ups 
6 Arm Throw Sit-ups
8 Incline Push-ups 
10 Air Squats 
Rest 60seconds

3-5 Rounds 
3 NROM Pull-ups 
6 Arm Throw Sit-ups
6 1/2 Way Knee Push-ups 
10 Air Squats 
Rest 60seconds

NROM negative Range Of Motion
Aka lowering only.
Jump to top, hold and lower with control for a 3second count.

Jumping NROM Pull-up

* Test out this sit-up fist, if you see the legs kicking up a lot or they cannot get all the way up, anchor their feet down by either hold their feet with your hands or they can place their feet under something. This will help to brace them more. 
After a few workout ReTest the no anchor sit-up to see improvement.

Arm Throw Sit-ups

The goal here is to teach:
- Arm 45 degree path
- Correct head position with chin past finger tips
- Core bracing 
*only go to horizontal to floor or when you see the technique break. Get them stronger here with technique and going at a controlled tempo

1/2 Way Knee Push-ups

*using a tempo of 3seconds lowering
**REST 60sec after this exercise before starting next round.

Pull, Abs, Push, Squat

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