Name: Playbook - Coach Myers - In Season 4 Week 11 - optional week day lift
Uploaded: 2024-04-22T01:54:47.726Z
Duration: 40 min
Description: In Season 4 Week 11 - optional week day lift

***Optional Workouts – Week Day
	•	DB Lunges – 3 x 3/3
	•	Rope Climbs – 10 for time
Core Circuit: 2 – 3 rounds
	•	GHR – 5-8
	•	Ab Wheel or Med Ball Rollout – 10-15
	•	Side Planks – 30 sec each side
	•	Superman Plank – 1 minute
	•	Front Plank – 1 minute

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

- 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

Core Circuit: 3 rounds
	•	GHR – 5-8
	•	Ab Wheel or Med Ball Rollout – 10-15
	•	Side Planks – 30 sec each side
	•	Superman Plank – 1 minute
	•	Front Plank – 1 minute

- 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

- 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

- Start in a kneeling position with your hands on a medicine ball
- Flex your abs then slowly roll the ball out in front of you
- This is a similar position as the classic “ab wheel” but once you are extended you will have to “fight” the ball back towards you
- Envision snapping an opponent down as you roll back to starting position

Med Ball Rollouts

- Lay in a side plank position with your top leg on a bench
- Bridge up and squeeze the bench with both legs for 5 seconds per rep
- Complete desired reps then repeat on the opposite side

Adductor Squeeze - Side Bridge

- Lay face down on the mat with your hands overhead and in front of you
- Arch up slightly as you lift your hands off the ground, engaging your gluten, erectors, and upper back
- Keep your thighs off the floor slightly and your head in a neutral position as you hold for the prescribed time

Superman Hold

- 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

Core Circuit

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