Name: Playbook - Coach Myers - ————- Off Season 5 W2/D3
Uploaded: 2025-12-08T14:31:12.503Z
Duration: 60 min
Description: ————- Off Season 5 W2/D3

Patrick

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

[Squat Complex] 4 rounds
Back Squat - 8 @ 50-60% 1RM
Band Y's - 10
Hyper - 20
S.L. Glute Bridge - 10/10

Superset: 3 rounds
Lat Pull Downs - 3 x 15
DB Incline Press - 3 x 15

Superset: 3 rounds
DB Hammer Curl and Press - 15
Dips -max reps
Hamstring Band Curls - 30

[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

[Squat Complex] 3-4 rounds
Back Squat - 10 @ <50% 1RM
Band Y's - 10
Hyper - 20
S.L. Glute Bridge - 10/10

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Back Squat

- 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

- 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

Hypers

Squat Complex

Superset: 3 rounds
Lat Pull Downs - 15
DB Incline Press - 15

- 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

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline DB Chest Press

Push/Pull Superset: 3 rounds

3 rounds:
Hammer Curl and press - 10
Dips - max reps
Band Hamstring Curl - 30 reps

- Curl the DBs straight up without twisting, then press keeping the neutral hand position
- Lower back down under control

Hammer Curl & Press

- Grasp the parallel bars and hop up so your arms are straight
- Lean forward at about a 45-degree angle, bend at the waist, so your legs are vertical
- Pull your shoulders down and back
- Maintain this body position throughout the exercise
- Slowly bend your elbows to lower your body into the dip until your upper arms are about parallel to the ground (do not go below parallel)
- Keep your elbows tight to your body
- Straighten your arms to drive your body up to the starting position

Dips - Bodyweight

- Loop a band around a rack and behind each ankle
- Curl the band back, engaging your hamstrings

Band Hamstring Curls

Superset: 3 rounds

3 rounds:
Cable Crunches - 20
Plank - 1 minute

Keep your hips high and stretch your abs at the top, then crunch forward, breath out and squeeze your abs as you bring your elbows towards your thighs. Do not sit back.

Cable 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 Finisher: 3 rounds

————- Off Season 5 W2/D3

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 W2/D3

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