Name: Playbook - Coach Myers - Daily Pump DB Edition W1/D2
Uploaded: 2024-02-18T22:00:08.150Z
Duration: 45 min
Description: Daily Pump DB Edition W1/D2

Tuesday
Warm up: 5 minutes
* Lunge – 1 minute
* Slant Sled – 1 minute knees over toes hold
x 2 rounds

Main Lift: 20 minutes
Dumbbell RDL – 5 x 5
* DB Pullover – 10
* S.L. Glute Bridge – 5/5
* 
Strength Accessories: 10 minutes
* DB Row – 3 x 5/5
* DB Split Squat – 3 x 5/5
* 
Pump Circuit: 10 minutes
AMRAP: 10 minutes
* Pull ups – max pause reps
* Ab Wheel or DB Crunch – 10

Warm up: 5 minutes
* Lunge – 1 minute
* Slant Sled – 1 minute knees over toes hold
x 2 rounds

- Check your step in the middle of each lunge and alternate sides
- Keep chest up and control your descent
- For weighted sets use heavy DBs or KBs

Walking Lunges

- 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

5 minute Warm Up

Main Lift: 20 minutes
Dumbbell RDL – 5 x 5
* DB Pullover – 10
* S.L. Glute Bridge – 5/5

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

- Grasp a dumbbell with both hands and position yourself on a flat bench with your shoulder blades resting on the bench
- Your back shoulder be straight, knees bent at 90 degrees, and feet firmly plated on the floor
- Holding the dumbbell in both hands, straighten your arms so that dumbbell is directly overhead
- Bending at the shoulders only and keeping your arms straight, slowly lower the weight down behind your head until the dumbbell reaches the height of the bench
- Slowly raise the dumbbell back to the starting position

DB Pull Over

- 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

Main Lift - 20 minutes

- 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

- Hold a pair of dumbbells at your sides
- Find yourself a step, box, bench or any other contraption that you can rest a foot on, it needs to be about knee height
- Get into a forward lunge position with torso upright, core braced and hips square to your body, with your back foot elevated on the bench
- Your leading leg should just under 2ft or so in front of bench 
- Lower until your front thigh is almost horizontal, keeping your knee in line with your foot (Don't let your front knee travel beyond your toes)
- Drive up through your front heel back to the starting position
- Complete desired reps then repeat on the opposite side

Split Squat w/ DB

Pump Circuit: 10 minutes
AMRAP: 10 minutes
* Pull ups – max pause reps
* Ab Wheel or DB Crunch – 10

- 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

- Start kneeling with wheel in front of you, directly under shoulders
- Engage your core and roll wheel forward 
- Keep your back straight throughout movement
- Roll wheel back in towards your knees

Ab Wheel

Daily Pump DB Edition W1/D2

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