Name: Playbook - Grant Mccartney - W1/D3 Grip Coordination & Finger
Uploaded: 2022-05-03T11:09:29.850Z
Duration: 45 min
Description: W1/D3 Grip Coordination & Finger

Wednesday: Grip Coordination & Finger 

- One Arm Lockoff holds 5 x 4 each arm
- Weighted Sit Ups 4 x 15	
- Frenchie Pull-ups 3 x 3secs in at 25%, 50%, 75%, & 100%	
- Plate flips 5 x 5 each arm (heavier weight, good grip)	
- Windshield Wipers 3 x 3 each side	
- Row 1000m

-start by jumping up with only one arm holding on to the bar, or using the other arm to get you up to the top of a chin up
-when you release the supporting arm hold your chin above the bar by engaging your forearm,bicep, lat, and stomach muscles
-even bringing the knees up helps to engage that whole side
-hold for as long as possible, even doing a slow dissent as negatives also work the muscle

One Arm Lockoff Holds

- begin with your arms extended holding the weight overhead
- Lift your shoulder blades off the floor And set up until you were at 90°￼
- make sure to press the weight into the sky as you bring your ears next to your biceps
- return to start, without bending arms￼￼

Weighted Dumbbell Sit-ups

- start by performing a regular strict pull up, but only lower down 75% of the way down
- pull back up until the chin is above the bar
- this time only lower 50%
- pull back up until the chin is above the bar
- this time lowered 25%
- pull back up until the chin is above the bar
- this would complete one full rep

(3secs in at 25%, 50%, 75%, & 100%)

Frenchie Pull-ups

- 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￼

(heavier weight, good grip)
- 5 reps each arm

Plate Flips

- Hanging from the bar, with your feet together, and toes pointed, raise them up as if doing a strict toes to bar
- Slightly bend at the arm and lower your legs to one side stopping at horizontal
- Raise back up to the middle and over to the other side
- That completes one rep

Windshield Wipers

- Work for time, distance, or calories
- Pick a pace and try to hold it
- remember to drive out of your legs to complete extension before pulling with your arms
- do not re-bend your knees until your arms pull to your chest

W1/D3 Grip Coordination & Finger

W1/D1  Grip/ Core Strength

W1/D2 Leg Balance & Core

W1/D4 Leg Strength & Core

W1/D5 Grip Endurance & Push

Molly I

W1/D3 Grip Coordination & Finger

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