Name: Playbook - Grant Mccartney - W1/D3 Grip Coordination & Finger
Uploaded: 2022-05-03T11:08:38.566Z
Duration: 45 min
Description: W1/D3 Grip Coordination & Finger

So much fun, and so helpful!!! I loved it all!!! Okay

Molly I

Wednesday: Grip Coordination & Finger

- Plate Flips 4 x 5 (low weight, good grip)
- Bar swings 3 x 3-5
- Side to starfish 4 x 5 each side
- Supermans 4 x  10
- Chin above bar holds 4 x 8-15sec

- begin by choosing a plate that has the biggest rim. Then you can work your way down in thickness of rim, and work your way up in weight and thickness of plate￼
- all the weight at your side and grip firmly
- using your legs and a shoulder shrug in coordination with your hand, flip the weight 180° and grab the other side
￼￼- if you miss the grab let it fall to your side
- Be careful of your toes￼

Plate Flips

- start by grabbing the bar with your palms facing away from you
- begin the swing by kicking your legs forward and hinging at the hips
- then return by driving your legs behind you in a arch position
- Focus on your timing. Do not kick forward until you are in the pinnacle of your backswing
- also while in the pinnacle of your backswing adjust your hands by hopping them and rotating them forward on the bar to get a better grip
- start with little swings and then work your way up to bigger

Bar Swings

- Start in a Side Plank
- Reach your free arm underneath your side
- Turn back to side plank and raise your leg and arm into starfish

- 5 reps each side

Side Plank to Starfish

- Begin by laying flat with arms extended
- raise your arms, legs, and chest off the ground￼￼
- squeeze your glutes 
- lower back down￼￼

Supermans

-start by grabbing the bar with your palms facing you
-pull up or jump until your chin is above the bar
- hold that position for the amount of time with the chin staying above the bar

Chin Above Bar Holds

W1/D3 Grip Coordination & Finger

I love it!!! I have never done a pull up before. But now I have. You are a wonderful teacher!!!

W1/D1  Grip/ Core Strength

I love this so much. I feel so much more confident than before!!! I appreciate you so much, Grant!!!

It could be nice to have alternative. I can’t do the third exercise. I would’ve liked to have an alternative exercise to build up the strenght to raise my knees correctly

Alex

W1/D2 Leg Balance & Core

Thank you so much. That really helps me a whole lot. Thank you so much for teaching me how to do mountain climbers!!!

W1/D4 Leg Strength & Core

Such a wonderful workout!!! Now I can totally say that I have done a *modified* handstand!!! This is helping me so much more than I can put into words!!! Thank you so much, dear trainer/mentor!!! #BinjainTraining

The handstand hold is hard to understand. It a holding exercise with 10 reps. How long are we supposed to hold the position for each rep? Or is that 4 sets of 10 seconds?

W1/D5 Grip Endurance & Push

W1/D6 Run

Thank you so much. I really appreciate you, you’re a blessing!!!

W2/D1 Grip/ Core Strength

Thank you so much for this workout. I never knew that there were so many different types of squats!! I am so thankful to have you as my trainer!!! I appreciate you!!!

W2/D2 Leg Balance & Core

That was wonderful!!! I love these exercises!!! Molly loved, piano teacher approved!!! I really appreciate you!!!

W2/D3 Grip Coordination & Finger

Thank you, thank you so much for this. I was always called the weak one throughout my life, but now I’m getting stronger. You’re the best trainer/partner ever!!!

W1/D3 Grip Coordination & Finger

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