Name: Playbook - Coach Myers - ——————-Off Season Volume 5 Week 12 Day 1 FINAL WEEK
Uploaded: 2024-04-22T01:54:47.469Z
Duration: 60 min
Description: ——————-Off Season Volume 5 Week 12 Day 1 FINAL WEEK

Off Season Volume 5 Week 12

Day 1
Back Squat 5, 3, 1, 1, 1…
*work up to max single with in 3-4 attempts

German Volume Training: 10 rounds
DB Bench Press - 10
Seated or T-Bar Row - 10
Pull a parts - 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

German Volume Training: 10 rounds
DB Bench Press - 10
Seated or T-Bar Row - 10
Pull a parts - 10

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- As you press the weight, keep your lats engaged so your elbows don’t flare out
- Keep your hips in contact with the bench and your feet flat on the ground, do not dance around
- Touch the dumbbells together at the top and lower under control each rep

DB Bench

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated Row

- 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

German Volume Push/Pull

——————-Off Season Volume 5 Week 12 Day 1 FINAL WEEK

Off Season 6 Week 5 Day 3

Off Season 6 Week 5 Day 2

Off Season 6 Week 5 Day 1

Off Season 6 - Week 4 Day 1

Off Season 6 Week 4 Day 2

Off Season 6 Week 4 Day 3

Maybe include more core but other than that a great workout.

Reid linak

Daniel

Off Season 6 Week 4 optional lift

Off Season 6 Week 3 Day 1

Off Season 6 Week 3 Day 2

Off Season 6 Week 3 Day 3

Off Season 6 Week 3 Optional Lift

Ultimate Pump rep scheme explained

Off Season 6 Week 2 Day 1

Off Season 6 Week 2 Day 2

Off Season 6 Week 2 Day 3

Off Season 6 OPTIONAL WORKOUT

Hard. Good. How do I know how much weight I should use for each exercise? 
Some of them like curls were too heavy, and deadlifts were a bit too light

Santhosh

Off Season 6 Week 1 Day 1

Off Season 6 Week 1 Day 2

Off Season 6 Week 1 Day 3

Youth Peak Season Workout 2

Off Season 6: De-Load week 2 Day 1

Cohen Reer

Have been doing these workouts since I was in 8th grade. I'm now a junior. Really love these workouts

Ethan

Off Season 6: De-Load week 2 Day  2

Off Season 6: De-Load week 2 Day 3

Off Season 6: De-Load week OPTIONAL WORKOUT

Off Season Meal Plan

Off Season 6 De-Load Week 1 Day 1

Off Season 6 De-Load Week 1 Day 2

Off Season 6 De-Load Week 1 Day 3

Peak Season Week 5 Day 1

Peak Season Week 5 - optional Day 2

Peak Season - optional week day lift

Peak Season Week 4 Day 1

Peak Season Week 4 Day 2

Peak Season Week 3 Day 1

Peak Season Week 3 Day 2

Peak Season Week 3 - Optional Strength workout

Peak Season - Week 2 Day 1

Peak Season Week 2 Day 2

Zsolt

Peak Season - Week 1 Day 1

Peak Season Week 1 Day 2

Peak Season Week 1 - Optional Strength workout

Peak Season - Optional Post Practice Circuit

In Season 6 Week 11 - Day 1

In Season 6 Week 11 Day 2

In Season 6 Week 11- optional lift

In Season 6: Week 10 Day 1

In Season 6 - Week 10 Day 2

Great workout to end the week! Thanks Coach

Chris Cecile

Awesome.  We are loving the app!   💪💨

John

Jared

January - optional lift

Optional Practice Room Finisher

——————-Off Season Volume 5 Week 12 Day 1 FINAL WEEK

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