Name: Playbook - Coach Myers - Daily Pump DB Edition W1/D1
Uploaded: 2024-02-18T22:00:08.140Z
Duration: 45 min
Description: Daily Pump DB Edition W1/D1

Week 1
***times listed mean to allow that much time to complete sets. If a section of the workout shows a superset and a time (10 minutes for example) you complete as many rounds as possible during that time cap****
AMRAP = As Many Rounds As Possible
EMOM = Every Minute on the Minute

Monday
Warm Up:
5 minute EMOM:
* Squat Jump - 5
* Clap Push up – 5

Main Lift: 20 minutes
DB Bench – 5 x 10
* Supermans– 15

Strength Accessories: 10 minutes
* DB Skullcrusher – 3 x 5 + DB Bench rep out
* Weighted Dips– 3 x 5 or Elevated Push Ups 3 x max reps

Pump AMRAP Circuit: 10 minutes
* Renegade Rows - 5/5
* Tricep Kickbacks- 20
* Low Back Hyper – 20 weighted

Warm Up:
5 minute EMOM:
* weighted Jump - 5
* Plyo Push up – 5

Weighted Jumps

- Start with both hands on a medicine ball in a diamond position
- Drop down with both hands on the side of the ball then explode up once your chest touches the ball
- Catch yourself in the original narrow push up position, pause then repeat

Plyo Push Up - Med Ball Drop Downs

5 minute EMOM

Warm Up:
5 minute EMOM:
* Squat Jump - 5
* Clap Push up – 5

- 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

- 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 glutes, erectors, and upper back
- Keep your thighs off the floor slightly and your head in a neutral position as you perform a press, keeping your arms parallel to the floor and squeezing your lats at the “bottom” position
- Advanced athletes can hold light weights in their hands

Superman Press

Main Lift - 20 minutes

- 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

- Hang plates or a dumbbell from a weighted belt 
- 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 - Weighted

- Place your feet on an elevated surface 
- Bend at the elbows to come down 
- Engage your chest as you come up

Push Up - Feet Elevated

Pump AMRAP Circuit: 10 minutes
* Renegade Rows - 5/5
* Tricep Kickbacks- 20
* Low Back Hyper – 20 weighted

- Begin in push up position with dumbbells in both hands
- Row dumbbell toward your hip and lower back down
- Repeat with the opposite arm 
- Lower chest towards the ground
- Press through your arms to lift back up

Renegade Rows

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

DB Tricep Kickbacks

- 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

Daily Pump DB Edition W1/D1

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