Name: Playbook - Grant Mccartney - W4/D1 Grip/ Core Strength
Uploaded: 2022-05-03T11:08:16.424Z
Duration: 45 min
Description: W4/D1 Grip/ Core Strength

Thank you so much. I love training with you. You’re a great trainer. I really appreciate you!!!

Molly I

Monday: Grip & Core Strength 

New to ninja, might not even have a pullup yet		

- Banded Pull Up or Toenail Pull-Ups 3 x 5-10	
- Banded Chin up Negatives 3 x 5-10	
- Bar Swings or Bar Dismounts 3 x 3-5	
- Sit ups 3 x 5-10	
- Lying Leg raises 3 x 10

- start by grabbing high on the band and pulling down, the higher you grab the more room you’ll have to step your foot in
-grab the bar with your palms facing you
- Be mindful not to point your toe, which can cause the band to slide off your foot
- pull yourself up until your chin is above the bar

Banded 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

- start by grabbing the bar with your palms facing away from you
- begin the swing by kicking your legs forward and hinging at the hips
- then return by driving your legs behind you in a arch position
- Focus on your timing. Do not kick forward until you are in the pinnacle of your backswing
- also while in the pinnacle of your backswing adjust your hands by hopping them and rotating them forward on the bar to get a better grip
- start with little swings and then work your way up to bigger

Bar Swings

- put the bottoms of the feet together and lay back till shoulder blades touch
- sit up and touch your feet to complete a rep

Sit-Ups

-start by laying flat on the ground
-keep your legs together and toes pointed
-raise your toes off the ground to about 45° and lower back down

Leg Raises

W4/D1 Grip/ Core Strength

I love it!!! I have never done a pull up before. But now I have. You are a wonderful teacher!!!

W1/D1  Grip/ Core Strength

I love this so much. I feel so much more confident than before!!! I appreciate you so much, Grant!!!

It could be nice to have alternative. I can’t do the third exercise. I would’ve liked to have an alternative exercise to build up the strenght to raise my knees correctly

Alex

W1/D2 Leg Balance & Core

So much fun, and so helpful!!! I loved it all!!! Okay

W1/D3 Grip Coordination & Finger

Thank you so much. That really helps me a whole lot. Thank you so much for teaching me how to do mountain climbers!!!

W1/D4 Leg Strength & Core

Such a wonderful workout!!! Now I can totally say that I have done a *modified* handstand!!! This is helping me so much more than I can put into words!!! Thank you so much, dear trainer/mentor!!! #BinjainTraining

The handstand hold is hard to understand. It a holding exercise with 10 reps. How long are we supposed to hold the position for each rep? Or is that 4 sets of 10 seconds?

W1/D5 Grip Endurance & Push

W1/D6 Run

Thank you so much. I really appreciate you, you’re a blessing!!!

W2/D1 Grip/ Core Strength

Thank you so much for this workout. I never knew that there were so many different types of squats!! I am so thankful to have you as my trainer!!! I appreciate you!!!

W2/D2 Leg Balance & Core

That was wonderful!!! I love these exercises!!! Molly loved, piano teacher approved!!! I really appreciate you!!!

W2/D3 Grip Coordination & Finger

Thank you, thank you so much for this. I was always called the weak one throughout my life, but now I’m getting stronger. You’re the best trainer/partner ever!!!

W4/D1 Grip/ Core Strength

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