Name: Playbook - Coach Myers - In-Season 6 Week 3 Day 1
Uploaded: 2025-12-08T14:31:11.675Z
Duration: 45 min
Description: In-Season 6 Week 3 Day 1

Week 3 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 ISO Bench - 5/5
Seated Row - 8

Circuit: 5 rounds
Band Snap Downs - 1 minute
Weight Holds - 1 minute
Sled Drag - 50m

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 ISO-Bench - 5/5
Seated Row - 8

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower one dumbbell to chest level 
- As you press the weight, keep your lats engaged so your elbow doesn’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 repeat on the opposite side

(R+L= 1 rep)

DB Bench ISO Press

- 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
Band Snap Downs - 1 minute
Weight Holds - 1 minute
Sled Drag - 50m

- Snap the band down as you down block and step away from the band
- Complete the prescribed number of reps on both sides

Band Snap Downs

- Hold a set of heavy dumbbells at your side without slouching
- The minimum dumbbell weight combined should be your bodyweight (100lb athlete should use 50lb DBs), with the goal being to eventually use greater than your bodyweight
- Advanced athletes should be able to hold their bodyweight for 2+ minutes

Weight Holds

- 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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