Name: Playbook - Grant Mccartney - W4/D4 Leg Strength & Core
Uploaded: 2022-05-03T11:11:51.134Z
Duration: 45 min
Description: W4/D4 Leg Strength & Core

Molly I

Thank you so much, Grant!!! I really appreciate you!!!

Thursday: Leg Strength & Core

- Bodyweight Squat 4 x 10-15	
- Broad jump 4 x 5-7	
- Skier jumps 4 x 8-15	
- Line hops 4 x 15 hops each direction
- Mountain climbers 4 x 10-15 (performed quickly)

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Crouch into a squat position and swing your arms back
- Swing your arms forward, extend the legs
- Explode forward jumping as far as you can
- Land softly
- If You do not have a lot of space, just turn around when you land and jump back to where you started

Broad jump

- 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

-Pick a line on the ground and hop from left to right over it as quickly as possible

Line Hops (left to right)

-Pick a line on the ground and hop forward and back as fast as possible over the line

Line Hops (front to back)

- Start in a plank position 
- Drive your knees towards your elbows one at a time, slowly tapping your elbow 
- Increase speed as you feel comfortable

Mountain Climbers

W4/D4 Leg Strength & 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/D4 Leg Strength & Core

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