Name: Playbook - Coach Myers - In Season 7: OPTIONAL LIFT
Uploaded: 2025-12-08T14:31:10.688Z
Duration: 60 min
Description: In Season 7: OPTIONAL LIFT

Brayden

Optional Lift 
***This is for athletes not cutting or needing to add weight. 

Sets/Exercises marked ** incorporate a 6 second negative on the eccentric portion of each rep. 

Strength
Front Squat - 5 x 5

Strength Complex - 3 rounds
Weighted Chins - 3** + 3 regular BW
Weighted Dips - 5** + 5-10 regular BW
Hamstring Bands - 25

Accessory Circuit: 3 rounds
DB Pullovers - 10
Barbell Curls - 5** + 5 regular reps
Glute Bridge - 10

Plank - 5 minutes

- Grab a Barbell in a front rack position
- Keep your elbows up as you sit back into a full squat
- Extend both legs, driving through your heels to return to starting position
- Athletes with poor shoulder mobility may need to hold the bar with arms crossed
- Beginners may need to use DBs, a kettlebell, or a medicine ball as an alternative

Front Squat - Barbell

Strength Complex - 3 rounds
Weighted Chins - 3** + 3 regular BW
Weighted Dips - 5** + 5-10 regular BW
Hamstring Bands - 25

- Hang plates or a dumbbell from a weighted belt (Other options are a weighted vest or squeezing a medicine ball between your knees) 
- Grab a medium underhand grip on the bar for chin ups and a wide overhand grip for pull ups and pull until your chin is over the bar
- Lower under control and do not go to a dead hang (unpacked) position

Weighted Chin Ups or Pull Ups

- Hang plates or a dumbbell from a weighted belt 
- Grasp the parallel bars and hop up so your arms are straight
- Lean forward at about a 45-degree angle, bend at the waist, so your legs are vertical
- Pull your shoulders down and back
- Maintain this body position throughout the exercise
- Slowly bend your elbows to lower your body into the dip until your upper arms are about parallel to the ground (do not go below parallel)
- Keep your elbows tight to your body
- Straighten your arms to drive your body up to the starting position

Dips - Weighted

- Loop a band around a rack and behind each ankle
- Curl the band back, engaging your hamstrings

Band Hamstring Curls

Strength Complex

Accessory Circuit: 3 rounds
DB Pullovers - 10
Barbell Curls - 5**
Glute Bridge - 10

**6 second negative

- Grasp a dumbbell with both hands and position yourself on a flat bench with your shoulder blades resting on the bench
- Your back shoulder be straight, knees bent at 90 degrees, and feet firmly plated on the floor
- Holding the dumbbell in both hands, straighten your arms so that dumbbell is directly overhead
- Bending at the shoulders only and keeping your arms straight, slowly lower the weight down behind your head until the dumbbell reaches the height of the bench
- Slowly raise the dumbbell back to the starting position

DB Pull Over

- 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

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground and holding a barbell resting below your hips
- Lean back so your shoulders are on the bench and position the bar above your hips
- Drive your hips up lifting the bar
- In the top position your knees should be bent at 90° and your shoulders should be near the top of the bench, with your body forming a straight line between them
- Pause at the top of the lift and squeeze your glutes
- Lower your hips slowly 
- Do not over arch thru the spine

Glute Bridge - Barbell

Accessory Circuit

- Lie facedown on the floor with elbows directly under shoulders and forearms in front of you
- Tighten your abs as you raise up onto elbows and toes with the weight of your body spread evenly among toes and elbows
- Maintain a straight line from head to heels  (No saggy bottom or bottom raised to the sky!)
- Hold this position for desired time

*The most important thing to remember about a plank position is to keep your abs flexed and do not allow your hips to sag
If your abdominals relax and hips lower, you are putting your lower back at risk

Front Plank

In Season 7: OPTIONAL LIFT

In-Season 8 Week 4: Main Lift

In-Season 8: Week 4 Accessory Lift

In Season 8: Week 4 Practice Room Circuits

In-Season 8 - Week 4 Prehab & Mobility

In-Season 8: Week 4 SPEED session

In-Season 8: OPTIONAL Size & Strength

In Season 8: Week 3 Practice Room Circuits

In-Season 8 - Week 3 Prehab & Mobility

In-Season 8: Week 3 SPEED session

In-Season 8: Week 3 Accessory Lift

In-Season 8 Week 3: Main Lift

Kel Bates

In Season 8 PROGRAM OVERVIEW

In-Season 8 Week 2: Main Lift

In-Season 8: Week 2 Accessory Lift

In Season 8: Week 2 Practice Room Circuits

In-Season 8 - Week 2 Prehab & Mobility

In-Season 8: Week 2 SPEED session

In-Season 8 Week 1: Main Lift

In-Season 8: Week 1 Accessory Lift

In Season 8: Week 1 Practice Room Circuits

In-Season 8 - Week 1 Prehab & Mobility

In-Season 8: Week 1 SPEED session

Preseason 7 TESTING WEEK Day 1

Preseason 7 TESTING WEEK Day 2

Preseason 7 TESTING WEEK Day 3

Preseason 7 Week 10 Day 1

Preseason 7 Week 10 Day 2

Preseason 7 Week 10 Day 3

Preseason 7 Week 10 Day 4

Preseason 7 Week 10 Day 5

Preseason 7 Week 9 Day 1

Preseason 7 Week 9 Day 2

Preseason 7 Week 9 Day 3

Preseason 7 Week 9 Day 4

Preseason 7 Week 9 Day 5

Preseason 7 Week 8 Day 1

Preseason 7 Week 8 Day 2

Preseason 7 Week 8 Day 3

Preseason 7 Week 8 Day 4

Preseason 7 Week 8 Day 5

Preseason 7 Week 7 Day 1

Preseason 7 Week 7 Day 2

Preseason 7 Week 7 Day 3

Preseason 7 Week 7 Day 4

Preseason 7 Week 6 Day 1

Preseason 7 Week 6 Day 2

Preseason 7 Week 6 Day 3

In Season 7: OPTIONAL LIFT

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