Name: Playbook - Grant Mccartney - W1/D3 Grip Cordination and Finger
Uploaded: 2022-04-30T14:29:55.910Z
Duration: 45 min
Description: W1/D3 Grip Cordination and Finger

Wednesday: Grip Coordination & Finger

- Alternating Hand Plate Grabs 4 x 5-7
- Weighted Crunches 4 x 10-15
- Toe Touches 4 x 15-20
- Open Grip Pull-ups 4 x 10-12
- Laches 10 x 4-8 foot laches

- start with a lower weight that has a smaller thickness to the plate
- you can build up in weight and thickness of the plate
- hold the plate at your side
- in coordination with a shoulder shrug and leg hop, toss the weight to your other side.
- be careful if your toes￼￼￼￼￼￼￼

Alternating Hand Plate Grabs

- Hold weight- Can be a dumbbell, kettle bell, medicine ball, or any weight￼
- Hold your legs off the ground the￼ entire movement 
- move the weight from side to side and then overhead to complete rep￼

Weighted Crunches

- start with your back on the ground and your knees at a 90° angle lifted off the ground
- reach forward squeezing your stomach muscles as you touch your feet

Toe Touches

- perform a standard pull up with palms facing away, but make sure the bar is only on the fingertips and none of the palm is touching the bar

Open Grip Pull-ups

THIS IS AN ADVANCED MOMENT
- when being performed it’s best to have mats underneath you 
- always re-grip your hands on the backswing, do not attempt a lache if you are on your fingertips
- start with Bar releases where you land on your feet in full control ahead of the bar you let go of
- work your way up to touching the bar your aiming for
- Do not just reach out with one arm to grab the bar but instead grab with both hands at the same time
- if you were just reaching out with one arm that is not a lache
- extend the distance outside of your arms reach to force the lache if necessary
- Aim to do this on a 4 foot or up to 8 foot  gap
- build one kipping swing before driving your knees, followed by your hips, and then finally your chest in the direction of the next bar
- throw the first bar behind you as you let go of it, this will cause your chest to come back up right
- at first just tapped the other bar until you are confident enough to grab it
- repeat the number prescribed Laches

Lache (10 x 4-8 foot laches)

W1/D3 Grip Cordination and Finger

I am learning how to do a lache?!? This is so cool!!! Thank you so much!!!

Molly I

W1/D1 Grip/ Core Strength

Thank you so much. Thank you so much for helping me get my strength back!!! It means so much more than words can say!!! This is my favorite app ever!!!

That was great. I feel both sore and fantastic!!! Thank you so much for challenging me, Grant. I really appreciate you!!!

W1/D2  Leg Balance/ Core

This is great. Really challenging stuff, but great workout!!! I really appreciate you!!!

W1/D4 Leg Strength and Core

This was great!!! I really liked the lizard push ups!!! Thank you so much, Grant Mccartney, I really appreciate you!!!

W1/D5 Grip Endurance and Push

Thank you so much, Grant. I love training with you

W1/D6 Run

W2/D1 Grip/ Core Strength

Thank you so much, Grant Mccartney!!! This is helping me get my strength back!!! I appreciate you so much!!!

W1/D3 Grip Cordination and Finger

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