Name: Playbook - Coach Myers - -———- Off Season 5. W10/D2
Uploaded: 2025-12-08T14:31:12.301Z
Duration: 75 min
Description: -———- Off Season 5. W10/D2

Day 2

[Warm Ups]
Sled Drag - 3 minutes
Famers Carry - 3 minutes
Slant sled Iso Hold - 3 minutes
Shoulder Mobility

Goblet Squat - 3 x 1

[Bench Complex] 5 rounds
Bench pin Press - 5, 3, 1, 1, 1
OR
Bench thru Bands - 2

T-Bar Row - 5
Band Pull a Parts - 15
Face Pulls - 15

[Strength Complex] 4 sets
DB Skulls -5
Barbell Shrugs - 10

Ultimate Pump - 20, 15, 10, 5, 20
Circuit:
A1 Behind the Back Wrist Curls
A2. Tricep pressdowns

[Core Circuit] 3 rounds
GHR - 8-10
Hyper - 25
Band Crunch - 25
Plank - 1 minute

How to set up bands for bench press. I also show an alternative way to use bands for bench (or DB bench) for young and inexperienced athletes who may not be ready for doubled up Band tension.

Bench Press: how to set up bands

[Warm Ups]
Sled Drag - 3 minutes
Famers Carry - 3 minutes
Slant sled Iso Hold - 3 minutes
Shoulder Mobility

- 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

- Grab a heavy set of dumbbells and stand up straight with your chest up and shoulders back
- Walk 50-100ft then return
- The minimum dumbbell weight combined should be your bodyweight (150lb athlete should use 75lb DBs), with the goal being to eventually use greater than your bodyweight

Farmers Carry

- Knees past toes with heels elevated and hips extended
- Athletes should start with a 1 minute hold then gradually work up to 3+ minutes

Slant Sled ISO Hold

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

GPP Warm Up

[Bench Complex] 5 rounds
Bench Pin Press - 5, 3, 1, 1, 1
OR
Band Bench - 2,2,2,2,2

T-Bar Row - 5
Band Pull a Parts - 15
Face Pulls - 15

Set a rack so the bench bar rests at the bottom position just barely touching or above your chest. 
On each rep squeeE the bar, tighten your lats, and drive your feet into the floor as you press. 
Do a “controlled drop” on the way down.
Completely reset at the bottom before hitting the next rep.
Focus on the concentric press of the movement.

Bench - Pin Press

- Load plates on the T-bar
- Support your chest against the pad and grip the handles
- Pull the bar up
- Squeeze your shoulder blades together at the top
- Do not jerk the weight up as you row

T-Bar Row - Chest Supported

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Band Pull A Parts

- Using an over hand grip pull he rope towards your forehead as you pull your elbows up

Note: can be done with a band in place of the cable.

Cable Face Pulls

Bench Complex - Off Season

4 sets:
DB Skullcrusher - 5
Barbell Shrugs - 10

- Lay on the floor or a bench with a set of dumbbells extended over your chest
- Keeping your hands in a neutral position (palms facing in), let your arms drift back slightly and bend your elbows until the weights are on either side of your head
- Immediately extend your arms and bring them back to the starting position

DB Skullcrusher

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Barbell Shrugs

Strength Complex

Complete all exercises in a circuit - 20 of each the first round, then 15 each the next round, then 10, then 5, then end with a round of 20 each.

- Attach a rope attachment to a cable stack as high as possible and assume a standing position
- Grasp the rope with a neutral grip and lean forward slightly by hinging at the hips
- Initiate the movement by extending the elbows and flexing the triceps
- Push the rope downward until the elbows are almost locked out and then slowly lower under control back to the starting position
- Spread the rope apart at the bottom for a deeper contraction

Tricep Pressdowns - Cable Rope

Hold a loaded bar behind your back with palms facing away from your legs.
Roll the bar down your fingers then back up.
Contract your forearms fully at the top.

Behind the back wrist curls

Ultimate Pump Circuit

[Core Circuit] 3 rounds
GHR - 8-10
Hyper - 25
Band Crunch - 25
Plank - 1 minute

- Adjust the foot hold on the Glute Ham Raise so that your knees are slightly behind (not on top of) the pad
- Kneel at the starting position and bend forward by lengthening the hamstrings
- Allow your lower back to bend at the bottom then return back up by contracting the hamstrings and curling your body back up
- Maintain a straight line from your knees thru your hips to your shoulders

GHR - Glute Ham Raise

- Set up in a hyperextension machine with your feet anchored and torso roughly perpendicular to your legs at a 45 degree angle
- Begin in a hinged position with your arms crossed and initiate the movement by flexing your glutes
- Extend the hips and finish with your body in a straight line

Hyper - Weighted

- Attach a band overhead and kneel down
- Crunch forward keeping your hips high
- Aim for your elbows to hit mid thigh

Band Crunch

- Lie facedown on the floor with elbows directly under shoulders and forearms in front of you
- Tighten your abs as you raise up onto elbows and toes with the weight of your body spread evenly among toes and elbows
- Maintain a straight line from head to heels  (No saggy bottom or bottom raised to the sky!)
- Hold this position for desired time

*The most important thing to remember about a plank position is to keep your abs flexed and do not allow your hips to sag
If your abdominals relax and hips lower, you are putting your lower back at risk

Front Plank

Core Circuit 2

-———- Off Season 5. W10/D2

In-Season 8 Week 4: Main Lift

-———- Off Season 5. W10/D2

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