Name: Playbook - Coach Myers - In-Season 6 Week 1
Uploaded: 2025-12-08T14:31:11.703Z
Duration: 45 min
Description: In-Season 6 Week 1

Week 1 Day 1
*this workout is designed to do before practice or even after practice if given some time for recovery. 

Warm Up:
Shoulder Mobility 

Strength Complex 5 rounds
DB Bench - 5
Seated Row - 8

Circuit: 5 rounds
Rope Climb - 1
Sled Sprint - 50m
Sled Drag - 50m (heavy)

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

Strength Complex 5 rounds
DB Bench - 5
Seated Row - 8

- 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

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated Row

Strength Complex

Circuit: 5 rounds
Rope Climb - 1
Sled Sprint - 50m
Sled Drag - 50m (heavy)

- 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 sprint

Sled Push/Sled Sprint

- 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

Circuit

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