Name: Playbook - Coach Myers - -———- Off Season 5 - W7/D1
Uploaded: 2025-12-08T14:31:12.385Z
Duration: 75 min
Description: -———- Off Season 5 - W7/D1

Week 7
This week we will begin to use pause reps - primarily at the transition point during key exercises. Please watch the video below for a greater understanding of Pause Reps. 

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
DL - Block Pull - 3
Straight Arm Lats - 10
S.L. Glute Bridge - 10/10
Band Y's - 10

Strength Complex: 3 rounds
Split Squat - 3*
Weighted Chin Ups - 3* 
*all pause reps

Ultimate Pump - 20, 15, 10, 5, 20
Circuit
A1. Lat pull downs
A2. DB Curl
A3. Hamstring Slider

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
Block Pull - 3
Straight Arm Lats - 10
S.L. Glute Bridge - 10/10
Band Y's - 10

- Elevate the bar on blocks
- 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

Deadlift - Block Pulls

- 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 - 3*
Weighted Chin Ups - 3* 
*all pause reps

- 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

Ultimate Pump - 20, 15, 10, 5, 20
Circuit
A1. Lat pull downs
A2. DB Curl
A3. Hamstring Slider

- 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

- Curl the dumbbells up as you fully supinate your hands
- Remain in a palms up position as you slowly lower the weight, twisting back to neutral just before the dumbbells reach your sides

DB Curls

- Place a light weight underneath your heels (you can also use sliders, a towel or any other item that will allow you to slide your heels across the floor)
- Lay on your back with your legs extended
- Begin the movement by flexing the knees,
- Continue bringing the heels closer to you, sliding them on the floor
- At full knee flexion, reverse the movement to return to the starting position

Hamstring Plate Slider

Ultimate Pump Circuit

- 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 - W7/D1

In-Season 8 Week 4: Main Lift

In-Season 8: Week 4 Accessory Lift

In Season 8: Week 4 Practice Room Circuits

In-Season 8 - Week 4 Prehab & Mobility

In-Season 8: Week 4 SPEED session

In-Season 8: OPTIONAL Size & Strength

-———- Off Season 5 - W7/D1

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