Name: Playbook - Coach Myers - -———- Off Season 5. W3/D2
Uploaded: 2025-12-08T14:31:12.484Z
Duration: 75 min
Description: -———- Off Season 5. W3/D2

For the 20-15-10-5-20 I am a little confused. Is it 1 set of 20, 1 set of 15, 1 set of 10, 1 set of 5, and then 1 set of 20 again equaling 5 sets and then I am done. Or, is it go through 20-15-10-5-20 5 times where I do 20 reps x5, 15 reps x 5, etc. The second option is 350 reps of the exercise and the first option is 70 reps of the exercise. Which one do I do?

Shaun Quirk

Boone

Day 2
[Warm Ups]
Sled Drag - 3 minutes
Famers Carry - 3 minutes
Slant sled Iso Hold - 3 minutes
Shoulder Mobility

Goblet Squat - 3 x 5 pause reps

[Bench Complex] 5 rounds
Bench - 5
T-Bar Row - 6-8
Band Pull a Parts - 15
Face Pulls - 15

Ultimate Pump - 20, 15, 10, 5, 20
DB Shrugs 
Plate Raises
DB Skullcrusher
Tricep Push Downs

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

[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 Acclimation Warm Up

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up


*Video is showing DB goblet squat with a 5/1/1tempo. Unless other wise noted, use normal time under tension.

Goblet Squat - DB

[Bench Complex] 5 rounds
Bench - 10-15 @ <50% 1RM
T-Bar Row - 15
Band Pull a Parts - 15
Face Pulls - 15

- Lie flat on a bench and set your hands
 slightly wider than shoulder width
- The bar should be directly over the shoulders
- Inhale and allow the bar to descend slowly by unlocking the elbows
- Lower the bar in a straight line to the base of the sternum (breastbone) and touch the chest
- Push the bar back up in a straight line by pressing yourself into the bench, driving your feet into the floor for leg drive, and extending the elbows

Barbell Bench 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

- Grab either a set of Dumbbells or a loaded barbell (use an over/under grip on the barbell) and shrug your shoulders straight up, squeezing at the top
- Allow the weight to stretch your traps as you lower it but do not bend forward or roll your shoulders

DB Shrugs

- Raise the plate forward and up until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest the plate on your legs at the bottom

Plate Raise

- 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

- Attach a straight bar to a cable stack as high as possible and assume a standing position
- Grasp the straight bar with a pronated grip (palms facing down) and lean forward slightly by hinging at the hips
- Initiate the movement by extending the elbows and flexing the triceps
- Push the handle downward until the elbows are almost locked out and then slowly lower under control back to the starting position

Tricep Pressdowns - Cable Straight Bar

[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. W3/D2

In-Season 8 Week 4: Main Lift

-———- Off Season 5. W3/D2

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