Name: Playbook - Coach Myers - In Season 4 Week 11 - Day 1
Uploaded: 2025-12-08T14:31:12.625Z
Duration: 60 min
Description: In Season 4 Week 11 - Day 1

Tuesday or Wednesday 
Warm Up
	•	Shoulder mobility
	•	Sled Pull Thru + Row
[Strength]
Goblet Step Ups 3/3, 2/2, 1/1
	•	Weighted Hypers – 15-20
[Upper Body]
Bench – 5 x 2
T-Bar Row – 5 x 5
	•	Pull a parts – 15
[Conditioning] 3 rounds
	•	Rope Climb – 1
	•	Sled Push – 75ft
	•	Sled Drag – 75ft
	•	Plank – 1 minute

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

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

Goblet Step Ups 3/3, 2/2, 1/1
	•	Weighted Hypers – 15-20 reps between each set of step ups

Hold a DB or KB in front of you under the chin. Keep good posture as you perform step ups on to a box or bench.

Goblet Step Ups

- 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

Hyper - Weighted

Strength Block: Lower

Bench – 5 x 2
T-Bar Row – 5 x 5
	•	Pull a parts – 15 after each round for active recovery

- Lie flat on a bench and set your hands
 slightly wider than shoulder width
- The bar should be directly over the shoulders
- Inhale and allow the bar to descend slowly by unlocking the elbows
- Lower the bar in a straight line to the base of the sternum (breastbone) and touch the chest
- Push the bar back up in a straight line by pressing yourself into the bench, driving your feet into the floor for leg drive, and extending the elbows

Barbell Bench Press

- Load plates on the T-bar
- Support your chest against the pad and grip the handles
- Pull the bar up
- Squeeze your shoulder blades together at the top
- Do not jerk the weight up as you row

T-Bar Row - Chest Supported

- 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

Strength Block: Upper

[Conditioning] 3 rounds
	•	Rope Climb – 1
	•	Sled Push – 75ft
	•	Sled Drag – 75ft
	•	Plank – 1 minute

- Start by sitting on the ground and climb the rope hand over hand
- Never let either arm get fully extended

- Beginner: wrap your legs around the rope to assist

- Intermediate: Do not use your legs

- Advanced:  Sit in an L-Sit the entire time with your legs straight out in front of you

Rope Climb - Legless

- Load a prowler sled and stand facing it at arm’s length
- Grip each bar with one hand either with your arms straight or elbows flexed
- Hinge at the waist keeping your spine neutral and your chest/head up
- Drive your feet into the floor to push the sled forward
- Place one foot in front of the other in a walk, run or sprint

Sled Push - Heavy

- Load a prowler sled and stand facing it, either holding the pull straps or belt looped around the waist (Can also be done from the sled handles by gripping each bar with one hand and your arms straight)
- Simply pull the sled by walking backward with your torso upright

Sled Drag

- 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

Conditioning Circuit

In Season 4 Week 11 - Day 1

In-Season 8 Week 4: Main Lift

In-Season 8: Week 4 Accessory Lift

In Season 8: Week 4 Practice Room Circuits

In-Season 8 - Week 4 Prehab & Mobility

In-Season 8: Week 4 SPEED session

In-Season 8: OPTIONAL Size & Strength

In Season 8: Week 3 Practice Room Circuits

In-Season 8 - Week 3 Prehab & Mobility

In-Season 8: Week 3 SPEED session

In Season 4 Week 11 - Day 1

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