Name: Playbook - Grant Mccartney - W4/D2 Leg Balance & Core
Uploaded: 2022-05-03T11:08:16.429Z
Duration: 45 min
Description: W4/D2 Leg Balance & Core

Thank you so much. I am getting better and better!!! I really appreciate you!!!

Molly I

Tuesday: Leg Balance & Core

- Single Leg Deadlifts 4 x 5 each leg
- Cossack Squat 4 x 5 each side
- Knee Raises 4 x 4-8
- Plank To Elbows 4 x 20-30sec
- Jumping Squat 4 x 7 (Jumps for height)

- Start with the weight in your outside hand
- lower the weight to the ground while extending the leg closest to the weight behind you 
- keep a neutral spine and core tight 
- move slow and controlled 
- lower the leg back down as you stand back up with the weight

- 5 reps each leg

Single Leg Dumbbell Deadlift

- Begin with your feet wide, and toes slightly turned out
- Keep one leg straight and bend at the knee
- Lower as far down as you can on one side
- Then come back to the middle and repeat on the other side

- 5 reps each side

Cossack Squat

-Start by hanging on the bar with your palms facing out
-keep your niece together and toes pointed
-raise your knees up so your thighs are parallel to the ground
- Focus on driving the knees up quickly
-lower them back down without touching the ground, but completely straighten the legs

Knee Raises

- Start in a plank position on your hands
- Lower down to your elbow, one side at a time
- Raise back up to plank position on hands￼￼￼

Plank to Elbows

- begin by squatting below parallel￼
- explosively jump and point the toes
- immediately upon landing squat back down below parallel￼￼

(Jumps for height)

Jumping Squats

W4/D2 Leg Balance & Core

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/D2 Leg Balance & Core

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