Name: Playbook - Coach Myers - In-Season 6 Week 4 Day 2
Uploaded: 2025-12-08T14:31:11.666Z
Duration: 60 min
Description: In-Season 6 Week 4 Day 2

** Recommend doing this day on a Sunday or in the morning before school - not before/after practice. 

Warm Up:
KB Swings - 50 total
Pull-ups or BW Rows - 50 total

Strength
Deadlift - 5 x 1 from blocks (not a true max, just heavy singles) 
- band Ys or Ring Ys

Strength Complex 4 rounds
DB Reverse Lunge - 1/1
DB Rows - 8/8

Strength Circuit: 4 rounds
Close Grip Bench - 3
DB Curls - 5
GHR - 5

Accessories
Copenhagen Plank - 2 x 10
Ring Layouts - 2 x 10
Neck Plank - 60 seconds total

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

KB Swings

- Grab a pull up bar with a medium overhand grip
- Lean back slightly and engage the lats as you pull your chin above the bar
- Lower under control until your arms are almost straight, but not to a dead hang un-packed position

Pull Ups

Strength
Deadlift - 5 x 1 from blocks
- band Ys or Ring Ys

- Elevate the bar on blocks
- Get tight to the bar with a wide stance and squat down and grab the bar (arms inside of legs) with an over/under grip
- Keep your back flat and abs engaged as you pull the weight off the ground, pushing your hips to the bar as you stand up
- Lower the weight under control to the starting position

Deadlift - Block Pulls

- Place the center of the band under both feet and grasp the opposite end in each hand
- Raise your hands forward and up overhead, making a Y
- Lower your hands back down with control

Band Ys

Main Strength Movement

Strength Complex 4 rounds
DB Reverse Lunge - 1/1
DB Rows - 8/8

- Step backwards into a split leg lunge stance and carefully touch your knee to the ground
- Keep your chest up (don’t lean forward) as you step back to starting position
- Complete desired reps then repeat on the opposite side

DB Reverse Lunge

- 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

Strength Complex

Strength Circuit: 4 rounds
Close Grip Bench - 5
DB Curls - 5
GHR - 5

- Lie flat on a bench and set your hands at shoulder width
- Set your shoulder blades by pinching them together and driving them into the bench
- The bar should be directly over the shoulders
- Inhale and allow the bar to descend slowly by unlocking the elbows
- Lower the bar in a straight line to the base of the sternum (breastbone) and touch the chest
- Push the bar back up in a straight line by pressing yourself into the bench, driving your feet into the floor for leg drive, and extending the elbows

Close Grip Barbell Bench Press

- Curl the dumbbells up as you fully supinate your hands
- Remain in a palms up position as you slowly lower the weight, twisting back to neutral just before the dumbbells reach your sides

DB Curls

- 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

Strength Circuit

Perform a side bridge with one foot on top of a bench. 
Use your adductors to squeeze your bottom leg up and hold your body in place.
Hold for 5-10 seconds per rep per side

Copenhagen Plank

- Grab a set of rings or TRXand hold at waist level
- Walk back until your body is at a 45 degree angle (the more upright you are the easier this will be, the closer to parallel to the ground, the more difficult it will be) with your arms extended out in front of you
- Crunch forward slightly to engage your abs then slowly raise your arms up over head as your body drifts forward
- Keep your abs and lats engaged the entire time, pull your hands back toward your waist to return to starting position

Ring Layouts

- Start sitting on a swiss ball or a bench and walk out until only the back of your head is in contact with the bench
- Keep your legs bent at 90 degrees and bridge your hips up until your torso is parallel to the floor
- Keep your spine straight, do not bridge up onto the top of your head

Neck Plank

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In-Season 8: Week 4 SPEED session

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