Name: Playbook - Grant Mccartney - W1/D4 Leg Strength & Core
Uploaded: 2022-05-03T11:10:30.675Z
Duration: 45 min
Description: W1/D4 Leg Strength & Core

Thursday: Leg Strength & Core

- Deadlift 4 x 8-10	
- Dumbbell Hang Clean 4 x 10	
- Squat 5 x 5 with weight	
- Box Jumps 4 x 15 (20"to 25")	
- Skier Jumps 4 x 20	
- Run 1 Mile or 2 mile Bike

- Place the dumbbells outside your feet 
- Engage your lats
- rise the dumbbells up by pressing the ground away 
- keeping a neutral spine 
- Drive the hips forward at the top
- Reach full extension keeping your upper body tight

Dumbbell Deadlift

- start with the weight in between your legs, and your legs bent
- as you explode upwards, straighten your legs and pull the weight up to your shoulders
- you can re-bend the knees to drop under the weight, but you need to extend the legs to lock out to complete the rep

Dumbbell Hang Clean

- Sit back and down into a deep squat, preferably below 90°
- Focus on driving the knees outwards as you press into the ground standing back tall

Squat

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

- jump as far as you can to one side landing on the outside leg in control 
- Control your landing and lightly touch your hand to the ground
- try to avoid touching the other foot to the ground
- now jump to the other side landing in control on 1 foot and touch the ground

Skier Jumps

Go out and run…

It’s like walking… but a little faster

Run (1 mile)

W1/D4 Leg Strength & Core

W1/D1  Grip/ Core Strength

W1/D2 Leg Balance & Core

W1/D3 Grip Coordination & Finger

W1/D5 Grip Endurance & Push

Molly I

W1/D4 Leg Strength & Core

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