Name: Playbook - Coach Myers - In Season 4 Week 12 - optional STRENGTH LIFT
Uploaded: 2024-04-08T11:16:15.204Z
Duration: 45 min
Description: In Season 4 Week 12 - optional STRENGTH LIFT

Option #1
DB Bench – 10, 10, 3 x 5
	•	DB Row – 10/10
Farmers Carry – 5 x 150ft
	•	Heavy sled drag – 150ft
Athletes that need to gain or maintain weight can use this as an extra strength lift during the week.

DB Bench – 10, 10, 3 x 5
	•	DB Row – 5 x 10/10
- face pulls - 10

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- As you press the weight, keep your lats engaged so your elbows don’t flare out
- Keep your hips in contact with the bench and your feet flat on the ground, do not dance around
- Touch the dumbbells together at the top and lower under control each rep

DB Bench

- 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

- Attach a band to a rack
- Using an over hand grip pull it towards your forehead as you pull your elbows up

Band Face Pulls

DB Push/Pull Strength Superset

5 rounds with minimal rest:
Farmers Carry – 150ft
	•	Heavy sled drag – 150ft

- 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

- 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

In Season 4 Week 12 - optional STRENGTH LIFT

More workouts from Coach Myers