Name: Playbook - Grant Mccartney - W3/D5 Grip Endurance and Push
Uploaded: 2022-04-30T14:31:13.097Z
Duration: 45 min
Description: W3/D5 Grip Endurance and Push

Friday: Grip Endurance & Push

- Alternating Hand Knee Hops 4 x 8-12	
- Lizard push up 4 x 10-15	
- Clapping Push-ups 4 x 5-10	
- Handstand holds 5 x 10-30sec holds
- Plate Holds 5 x 10-30sec holds (heavy weight with good grip)

- starting from a hanging position, drive to knees upwards quickly
- use the Drive of your knees to start the pull of your arms and hop on the bar
- when you remove your hand switch your grip on one side from Palm towards you, to palms away
- then rotate the second hand on the next rep
- then return the first hand back to it starting position on the next rep
- finally hop the last hand back on the next movement

Alternating Grip Knee Kips Hops

- start from a plank position￼￼
- reach one arm forward while bringing opposite leg forward to your side
- place hand and foot on the ground in new position and perform a push-up
- move the other arm and foot forward now and perform a push-up
- continue to travel forward until reps are complete ￼￼￼￼￼

Lizard Push-Ups

- perform a push-up but try to be more explosive on the push
- at first you can just hop your hands
- once you have enough height to try to clap your hands before coming back into the push-up position
- lower back down and repeat￼￼￼￼

Clapping Push-Up

-Start by walking your feet up the wall and your hands closer to the wall
-walk as close to the wall as possible, aiming to get your nose to touch the wall
- do not hold until failure, save energy to be able to come down in control 
-Call the position for the allotted amount of time, focusing on keeping the legs together and toes pointed to the ceiling

Assisted Handstand Hold

-Pick a weight that is challenging for the time you are to hold it. Work up in weight 
-different plates have different shapes, so try smaller groves on the sides to challenge you
-be careful not to drop the plates on your feet
- exercise can be done one arm at a time as well
- also you can walk around if you want to challenge yourself

Plate Holds

W3/D5 Grip Endurance and Push

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

W2/D1 Grip/ Core Strength

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

W3/D5 Grip Endurance and Push

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