Name: Playbook - Coach Myers - In Season 6 - Week 9 Day 2
Uploaded: 2024-04-22T01:54:46.994Z
Duration: 60 min
Description: In Season 6 - Week 9 Day 2

Day 2
[Power]
Kickstand Deadlifts - 5 x 2/2*
- band Ys - 10
*5 second lowering, explode up

[Strength]
Superset: 5 sets
DB Step Ups - 2/2
Towel Pull Ups - *max pause reps 

[Accessories]
Renegade Rows - 2 x 10
Barbell Shrugs - 3 x 10* pause reps
DB Curls - 3 x 5* pause reps

[Core Circuit] 
3 rounds:
Hamstring Bridge - 5/5
Med Ball Rollout - 10
Hypers - 20

[Power]
Kickstand Deadlifts - 5 x 3-3*
*5 second lowering
- band Ys - 10

Stand between a set of KBs, DBs or in side a Hex Bar.
Place one foot back slightly in a “kickstand” position. 
Grab the weights and tighten your upper body. 
Drive your feet into the floor to stand up explosively. 
Repeat the prescribed number of reps on both sides.

Kickstand Deadlift

- 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

[Power]

[Strength]
Superset: 5 sets
DB Step Ups - 3/3
Towel Pull Ups - max pause reps

- Start a few inches away from the bench or box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Keep your chest up (avoid leaning forward) as you step up onto a bench or plyo box
- Bring first foot down, then second foot and repeat on opposite side

(R+L= 1 rep)

DB Step Ups

- Drape a rolled up towel or piece of rope over a pull up bar
- Pull towards your chest and lean back slightly as you pull

Towel Pull Ups

[Strength Superset]

- Begin in push up position with dumbbells in both hands
- Row dumbbell toward your hip and lower back down
- Repeat with the opposite arm 
- Lower chest towards the ground
- Press through your arms to lift back up

Renegade Rows

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Barbell Shrugs

- 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

[Core Circuit] 
3 rounds:
Hamstring Bridge - 5/5
Med Ball Rollout - 10
Hypers - 20

- Lay on your back in front of a bench
- Bend one leg at roughly 90 degrees and place the heal on the bench and the other leg straight up in the air
- Press thru your heal as you raise your hips, pausing at the top as a straight line forms from your knee thru your hip to your shoulder
- Complete desired reps then repeat on the opposite side

Hamstring Bridge - Single Leg

- 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

- Set up in a hyperextension machine with your feet anchored and torso roughly perpendicular to your legs at a 45 degree angle
- Begin in a hinged position with your arms crossed and initiate the movement by flexing your glutes
- Extend the hips and finish with your body in a straight line

Hypers

[Core Circuit]

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Maybe include more core but other than that a great workout.

Reid linak

Daniel

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Some of them like curls were too heavy, and deadlifts were a bit too light

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Ethan

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Awesome.  We are loving the app!   💪💨

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