Name: Playbook - Coach Myers - In Season 7 - Week 7 Day 2
Uploaded: 2025-12-08T14:31:10.644Z
Duration: 60 min
Description: In Season 7 - Week 7 Day 2

Day 2
[Power]
Kickstand Deadlifts - 5 x 5/5
- band Ys - 10

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

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

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

[Power]
Kickstand Deadlifts - 5 x 5/5
- 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 - 5/5
Towel Pull Ups - max 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]

In Season 7 - Week 7 Day 2

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 - Week 7 Day 2

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