Name: Playbook - Grant Mccartney - W1/D2 Leg Balance & Core
Uploaded: 2022-05-03T11:07:02.618Z
Duration: 45 min
Description: W1/D2 Leg Balance & Core

Tuesday: Leg Balance & Core

- Front Levers 4 x 3-5
- Single Arm Dumbell Snatch 5 x 12 each arm
- Pistol Squat 4 x 10 each leg
- Toes to Bar 5 x 20
- Frog Jumps 4 x 8 (for height)
- Run 1 mile or Row 1000m

- this is in advanced movement and will take time, no need to rush 
- grab the bar with your palms facing away
- Focus on pulling from your lats, and trying to push the bar to the ground while having your arms extended straight (a slight bend is ok)
- if these are too difficult, try the modified version by tucking one knee to your chest
- Focus on tightening your stomach muscles to hold your legs out in front of you
- hold your legs together and point your toes
- Pull up and hold in the horizontal position before lowering back down with control

Front Levers

- starting with the weight between your legs, reach down while keeping your butt low
- use your legs to explode upwards
- as you pull the weight through your midsection hold it close to your body like you’re zipping up a jacket
- Extend your arm overhead until fully locked out
- you can bend your knees to drop under the weight while extending your arm, but you need to then stand all the way up straight to finish the lift while the weight is extended overhead

- 12 reps each arm

Single Arm Dumbbell Snatch

- Extend arms and one leg out in front of you, hold toe for balance
- Bend one knee, keeping chest high and eyes forward
- Hinge at the hips and lower your butt as close to your heel as possible
- Squeeze your glutes and drive through your heel to stand back up

- 10 reps each leg

Pistol Squat

- Start by hanging on the bar
- Drive the head forward between the arms while driving the legs behind you into an arch position
- then pulling the chest and head back while kicking the legs through the bottom, follow that momentum until the toes come up and touch the bar
- when returning back to the start remember to drive to head through the arms and chest forward

Toes To Bar

- start by squatting down to the ground and touching your hands to the floor
- perform a jump out of the squat position and tuck your knees in the air to your chest 
- land and repeat

(for height)

Frog Jumps

Run 1 mile

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