Name: Playbook - Coach Myers - Daily Pump - DB Edition W1/D5
Uploaded: 2024-02-18T22:00:08.175Z
Duration: 45 min
Description: Daily Pump - DB Edition W1/D5

Warm up: 5 minutes
* Shoulder Mobiliy Routine

Main Lift: 20 minutes
* DB Reverse Lunge – 5 x 5/5

Strength Accessories: 10 minutes
* DB RDL – 2 x 5
* Famers Carries – 2 x 150ft

Pump Circuit: 10 minutes
* Weighted Crunch – 20
* Ab Wheel or Walk Outs from knees – 10

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

- Step backwards into a split leg lunge stance and carefully touch your knee to the ground
- Keep your chest up (don’t lean forward) as you step back to starting position
- Complete desired reps then repeat on the opposite side

DB Reverse Lunge

- 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

- Grab a heavy set of dumbbells and stand up straight with your chest up and shoulders back
- Walk 50-100ft then return
- The minimum dumbbell weight combined should be your bodyweight (150lb athlete should use 75lb DBs), with the goal being to eventually use greater than your bodyweight

Farmers Carry

Pump Circuit: 10 minutes
* Weighted Crunch – 20
* Ab Wheel or Walk Outs from knees – 10

- Lie flat on your back with your feet flat on the floor or bench
- Hold a weight extended above you
- Now, exhale and slowly begin to roll your shoulders off the floor or bench
- Your shoulders should come up about 4 inches while your lower back remains on the floor or bench
- At the top of the movement, flex your abdominals and hold for a brief pause
- Then inhale and slowly lower yourself back down to the starting position

Weighted Crunch

- 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

Pump Circuit: 10 minute Core AMRAP

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