Name: Playbook - Coach Myers - In Season 4 Week 11 OPTIONAL UPPER BODY CIRCUIT
Uploaded: 2025-12-08T14:31:12.639Z
Duration: 40 min
Description: In Season 4 Week 11 OPTIONAL UPPER BODY CIRCUIT

Circuit: 4 rounds
	•	Rope Climb – 1 
	•	Barbell Curl – 5
	•	DB Hammer Curl – 10
	•	Weighted Dips – 5
	•	DB Skulls – 8
	•	Med Ball Push Ups – 10

- 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

- Keep shoulders rolled back 
- Elbow tight to body 
- Maintain a slight bend at your knees

Barbell Curl

- 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

- 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

- 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

- Assume a push up position as you place both hands on a medicine ball with your thumbs facing forward and your fingers facing out
- Keep your core tight and body straight as you lower your chest to the Med Ball
- Keep your head in a neutral position and exhale as you press your body back to starting position

Med Ball Push Up

Mega Arm Circuit 1

In Season 4 Week 11 OPTIONAL UPPER BODY CIRCUIT

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