Name: Playbook - Coach Myers - ————- Off Season 5 - W7/D3
Uploaded: 2025-12-08T14:31:12.395Z
Duration: 75 min
Description: ————- Off Season 5 - W7/D3

Day 3

* denotes 3 second PAUSE at the transition point. 

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

[Squat Complex] 5 rounds
Back Squat - 5, 5, 3 x 3* pause reps
Band Y's - 10
Hyper - 20
S.L. Glute Bridge - 10/10

Strength Complex - 3 rounds
DB Incline Press - 5*
DB Row-6-8*
*all pause reps. 

Ultimate Pump Circuit- 20, 15, 10, 5, 20
A1. Pull Ups
A2. Dips
A3. Hammer Curls
A4. Weighted Hyper

Finisher: Plank Positions - 5 minutes

[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

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground and holding a barbell resting below your hips
- Lean back so your shoulders are on the bench and position the bar above your hips
- Drive your hips up lifting the bar
- In the top position your knees should be bent at 90° and your shoulders should be near the top of the bench, with your body forming a straight line between them
- Pause at the top of the lift and squeeze your glutes
- Lower your hips slowly 
- Do not over arch thru the spine

Glute Bridge - Barbell

Acclimation Warm Up 1

[Squat Complex] 5 rounds
Back Squat - 5, 5, 3 x 3* pause reps
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

- 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

Squat Complex

Strength Complex - 3 rounds
DB Incline Press - 5*
DB Row-6-8*
*all pause reps.

- 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

- Bend over and grab a DB with your other hand on a bench or rack for support
- Keep your feet square rather than staggered and your spine straight, and head in a neutral position
- Pull the weight up and back towards your hip as you retract the scapula and squeeze the muscles in the middle of your back
- Do not twist, try to keep your shoulders level
- Lower under control and allow the lat to stretch at the bottom
- Complete desired reps then repeat on the opposite side

DB Row

Strength Complex - Push/Pull 2

Ultimate Pump Circuit- 20, 15, 10, 5, 20
A1. Pull Ups
A2. Dips
A3. Hammer Curls
A4. Weighted Hyper

- 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

- 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

Hyper - Weighted

Ultimate Pump Circuit

Plank Finisher

• 1 minute front
• 30 seconds each side
• 30 seconds superman
– 30 second rest
X 2 rounds
Advanced athletes should omit the 30 second rest

- 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

Keep your back straight and feet even. Bridge up and reach your top hand towards the ceiling

Side Plank

- Lay face down on the mat with your hands overhead and in front of you
- Arch up slightly as you lift your hands off the ground, engaging your gluten, erectors, and upper back
- Keep your thighs off the floor slightly and your head in a neutral position as you hold for the prescribed time

Superman Hold

Plank 5 minute finisher

————- Off Season 5 - W7/D3

In-Season 8 Week 4: Main Lift

In-Season 8: Week 4 Accessory Lift

————- Off Season 5 - W7/D3

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