Name: Playbook - Grant Mccartney - W2/D1 Grip/ Core Strength
Uploaded: 2022-04-30T14:29:06.113Z
Duration: 45 min
Description: W2/D1 Grip/ Core Strength

Monday: Grip & Core Strength 

Have a least 5 pull-ups and some ninja practice	

- SA Towel Pull-up 4 x 5 each side
- Chin Up Negatives 4 x 3-5 as slow as possible
- Laches or Bar Dismounts with controlled landing	4 x 6-10 laches
- Infinity abs 4 x 15-30 sec
- Toes to bar 4 x 5-8

- drape a towel over the bar making sure that you grab both sides of the draped end
- try to grab as low as possible on the towel
- pull mostly with the arm on the bar
- The goal is to get to a place where you barely use the towel
- also you can start from the top and lower yourself down slowly if you do not have enough pulling strength with one arm

- 5 reps each arm

Single Arm Towel pull-ups

-start by putting a band over the bar and securing it by looping it through itself
- jump up into a chin up with one arm and use the other to hold onto the band
-Slowly lower yourself down as slow as possible, and use as little of the band as possible for assistance 
-At the bottom jump back up and repeat

Assisted One Arm Chin Up Negatives

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

- keep your legs straight and toes pointed in front of you
- draw an infinity sign (sideways 8) with your toes while keeping your legs together

Infinity Abs

- 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

W2/D1 Grip/ Core Strength

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

W1/D3 Grip Cordination and Finger

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

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

W2/D1 Grip/ Core Strength

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