Name: Playbook - Coach Myers - In Season 4 Week 11 Day 2
Uploaded: 2025-12-08T14:31:12.629Z
Duration: 60 min
Description: In Season 4 Week 11 Day 2

Sunday
Warm ups:
	•	Sled Drag – 3 minutes
	•	Farmers Carry – 3 minutes
	•	Slant Sled Iso-Hold – 3 minutes
[Strength]
Deadlift – 4 x 2  block pulls
	•	Broad Jumps – 3
	•	Band ys – 10
[Full Body Superset]
	•	DB Back Lunges – 5/5, 3/3, 2/2, 1/1 w/band
	•	DB Row – 3 x 5/5 pause reps +2-3 regular
	•	Close Grip Bench – 5, 3, 2, 1
[Accessory circuit] 3 rounds
	•	GHR – 8-10
	•	Weighted Hyper – 20
	•	DB Curls – 2/2 + 5 hammers
	•	DB Skulls – 6-8

Warm ups:
	•	Sled Drag – 3 minutes
	•	Farmers Carry – 3 minutes
	•	Slant Sled Iso-Hold – 3 minutes

Use light to medium weight on the carry’s and drags

- 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

- 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

***for GPP warm ups use 1/2 the normal weight used for short sets

Farmers Carry

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-holds

GPP Warm Up

Deadlift – 4 x 2  block pulls
	•	Broad Jumps – 3
	•	Band ys – 10

Deadlift - Block Pulls

- Crouch into a squat position and swing your arms back
- Swing your arms forward, extend the legs
- Explode forward jumping as far as you can
- Land softly

Broad Jump

- Place the center of the band under both feet and grasp the opposite end in each hand
- Raise your hands forward and up overhead, making a Y
- Lower your hands back down with control

Band Ys

Strength Contrast DL

[Full Body Superset]
	•	DB Back Lunges – 5/5, 3/3, 2/2, 1/1 w/band
	•	DB Row – 3 x 5/5 pause reps +2-3 regular
	•	Close Grip Bench – 5, 3, 2, 1

- Hold a set of medium weight dumbbells at your side and have a partner loop a thick band around your waist or anchor it low on a rack
- Move forward creating tension in the band
- Step back into a lunge as your partner stretches the band and anchors it down at a low angle
- Step up forcefully thru the band tension, concentrating on extending the hips and pushing thru your glute on the post leg
- Alternate legs for 2-4 reps per side
- Concentrate on controlling your speed on the way back and exploding on the way up
- If your concentric moment begins to slow down, end the set

Band Reverse Lunge

- 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

- Lie flat on a bench and set your hands at shoulder width
- Set your shoulder blades by pinching them together and driving them into the bench
- 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

Close Grip Barbell Bench Press

Full Body Superset

[Accessory circuit] 3 rounds
	•	GHR – 8-10
	•	Weighted Hyper – 20
	•	DB Curls – 2/2 + 5 hammers
	•	DB Skulls – 6-8

- Adjust the foot hold on the Glute Ham Raise so that your knees are slightly behind (not on top of) the pad
- Kneel at the starting position and bend forward by lengthening the hamstrings
- Allow your lower back to bend at the bottom then return back up by contracting the hamstrings and curling your body back up
- Maintain a straight line from your knees thru your hips to your shoulders

GHR - Glute Ham Raise

- 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

- Curl the dumbbells up as you fully supinate your hands
- Remain in a palms up position as you slowly lower the weight, twisting back to neutral just before the dumbbells reach your sides

DB Curls

- Hold the dumbbells in a neutral position (palms facing each other) as you curl them straight up
- Squeeze your forearms and keep your elbows at your sides
- Lower the dumbbells with control

Hammer Curls

- 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

Accessory Circuit

In Season 4 Week 11 Day 2

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 4 Week 11 Day 2

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