Name: Playbook - Coach Myers - -———- Off Season 5 - W3/D1
Uploaded: 2025-12-08T14:31:12.479Z
Duration: 75 min
Description: -———- Off Season 5 - W3/D1

Gabrio Lima

R.I.P. if I have to scratch my back tonight😕💪🏻

Shea

Bro... my arms are HURT after those ultimate pump sets. Had me doing some wild noises trying to get through the hammer curls 😂 good stuff!!

Joshua

Week 3 
Day 1
[Warm Ups]
Sled Pull Thru & Row - 2-3 rounds
Shoulder Mobility
Pull Ups - 2 x 10
Glute Bridge - 50 reps

[DL Complex] 5 rounds
Sumo DL - 5, 5, 3, 3, 3
Straight Arm Lats - 10
S.L. Glute Bridge - 10/10
Band Y's - 10

Strength Complex: 3 rounds
Split Squat - 5/5
Weighted Chin Ups - 5

Ultimate Pump - 20, 15, 10, 5, 20
Lat pull downs
Barbell Curl
Hammer Curl
Weighted Crunch

End with 10 minutes
Light sled Drag
OR BW Lunges

[Warm Ups]
Sled Pull Thru & Row - 2-3 rounds
Shoulder Mobility
Pull Ups - 2 x 10
Glute Bridge - 50 reps

Pull a sled by extending your hips. Hold on to the strap but do NOT use your arms to pull, your posterior chain should do all the work. 
For the row, face away from the sled and sit as you pull the straps towards your ribs. Focus on scapular retraction.

Sled Pull Thru and Row

Start laying prone with arms out in front in a V. Lift arms with thumbs up 10 times, thumbs down x 10, arms bent at 90° x 10, then Superman press x 10

Shoulder Mobility Routine

- Grab a pull up bar with a medium overhand grip
- Lean back slightly and engage the lats as you pull your chin above the bar
- Lower under control until your arms are almost straight, but not to a dead hang un-packed position

Pull Ups

- Same technique as the regular Glute Bridge but with only one leg in contact with the floor and the other leg in the air

Glute Bridge - Single Leg

Acclimation Warm up

[DL Complex] 5 rounds
Sumo DL - 5, 5, 3, 3, 3
Straight Arm Lats - 10
S.L. Glute Bridge - 10/10
Band Y's - 10

- Get tight to the bar with a wide stance and squat down and grab the bar (arms inside of legs) with an over/under grip
- Keep your back flat and abs engaged as you pull the weight off the ground, pushing your hips to the bar as you stand up
- Lower the weight under control to the starting position, or on max effort single reps, drop the weight after locking out at the top

Deadlift - Sumo

- Attach a wide grip handle to a cable stack and assume a standing position
- Grasp the handle with a pronated grip (double overhand) at roughly shoulder width and lean forward slightly by hinging at the hips
- Keep the elbow slightly flexed and initiate the movement by depressing the shoulder blades and extending the shoulders
- Pull the bar to your thigh until the lats are fully contracted and then slowly lower the weight under control

Straight Arm Lat Pull Downs

- Place the center of the band under both feet and grasp the opposite end in each hand
- Raise your hands forward and up overhead, making a Y
- Lower your hands back down with control

Band Ys

DL - Complex

Strength Complex: 3 rounds
Split Squat - 5/5
Weighted Chin Ups - 5

- Hold a pair of dumbbells at your sides
- Find yourself a step, box, bench or any other contraption that you can rest a foot on, it needs to be about knee height
- Get into a forward lunge position with torso upright, core braced and hips square to your body, with your back foot elevated on the bench
- Your leading leg should just under 2ft or so in front of bench 
- Lower until your front thigh is almost horizontal, keeping your knee in line with your foot (Don't let your front knee travel beyond your toes)
- Drive up through your front heel back to the starting position
- Complete desired reps then repeat on the opposite side

Split Squat w/ DB

- Hang plates or a dumbbell from a weighted belt (Other options are a weighted vest or squeezing a medicine ball between your knees) 
- Grab a medium underhand grip on the bar for chin ups and a wide overhand grip for pull ups and pull until your chin is over the bar
- Lower under control and do not go to a dead hang (unpacked) position

Weighted Chin Ups or Pull Ups

Strength Complex - pulling day

- Sit at a lat pull down machine and grab the bar with a medium-wide overhand grip
- Arch your back and pull your elbows down and back, engaging the lats
- Try to touch the bar to your collar bone, not down in front of you
- Lower the weight with control

Lat Pull Downs

- Keep shoulders rolled back 
- Elbow tight to body 
- Maintain a slight bend at your knees

Barbell Curl

- Hold the dumbbells in a neutral position (palms facing each other) as you curl them straight up
- Squeeze your forearms and keep your elbows at your sides
- Lower the dumbbells with control

Hammer Curls

- Lie flat on your back with your feet flat on the floor or bench
- Hold a weight extended above you
- Now, exhale and slowly begin to roll your shoulders off the floor or bench
- Your shoulders should come up about 4 inches while your lower back remains on the floor or bench
- At the top of the movement, flex your abdominals and hold for a brief pause
- Then inhale and slowly lower yourself back down to the starting position

Weighted Crunch

- Load a prowler sled and stand facing it, either holding the pull straps or belt looped around the waist (Can also be done from the sled handles by gripping each bar with one hand and your arms straight)
- Simply pull the sled by walking backward with your torso upright

Sled Drag

-———- Off Season 5 - W3/D1

In-Season 8 Week 4: Main Lift

In-Season 8: Week 4 Accessory Lift

In Season 8: Week 4 Practice Room Circuits

-———- Off Season 5 - W3/D1

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