Name: Playbook - Coach Myers - In-Season 7 Week 4 Day 1
Uploaded: 2025-12-08T14:31:10.693Z
Duration: 45 min
Description: In-Season 7 Week 4 Day 1

Week 4 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 Single Arm Bench Press- 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 single arm Bench press - 5/5
Seated Row - 8

- Begin by lying supine on a flat bench with one dumbbell above your chest
- Lower the 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
- Complete desired reps then repeat on the opposite side

DB Single Arm Bench 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

In-Season 7 Week 4 Day 1

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In-Season 8: Week 4 Accessory Lift

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In-Season 8 - Week 4 Prehab & Mobility

In-Season 8: Week 4 SPEED session

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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

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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

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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

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