Name: Playbook - Coach Myers - In-Season 8: Week 3 Accessory Lift
Uploaded: 2025-12-08T14:31:09.554Z
Duration: 45 min
Description: In-Season 8: Week 3 Accessory Lift

Accessory Lift
Weighted Seated Box Jumps - 3, 2, 1, 1

Full Body Strength - 3 sets
DB Iso Press - 5/5
Db Iso-Row - 5/5
GHR - 5

Accessory Circuit: 3 rounds
Famers Carry - 200ft
O.H. Carry - 100ft per arm
Sled Sprints -200ft

- Sit on a small box in front of a taller box (or equal in size), holding weights in each hand
- Lift your feet, then plant them aggressively, immediately driving up into the jump onto the taller box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box Jump - Seated and Weighted

Full Body Strength - 3 sets
DB Iso Press - 5/5
Db Iso-Row - 5/5
GHR - 5

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower one 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
- Touch the dumbbells together at the top and repeat on the opposite side

(R+L= 1 rep)

DB Bench ISO Press

- Lay face down on an incline bench set at 45 degrees
- Grab a set of dumbbells and row them up until they touch your hips and your scapula is fully retracted
- Hold one dumbbell at the hip as you lower and row the opposite dumbbell
- Alternating back and forth for time or reps (R+L= 1 rep)
- You will need to use a weight that is roughly 60-70% of what you would use on a normal DB row

Chest Supported ISO Rows

- 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

Full Body Strength

Accessory Circuit: 3 rounds
Famers Carry - 200ft
O.H. Carry - 100ft per arm
Sled Sprints -200ft

Farmers Carry

Use a single DB or KB for overhead carry’s. Keep your core tight and shoulders level.

O.H. Carry - single arm

- Load a prowler sled and stand facing it at arm’s length
- Grip each bar with one hand either with your arms straight or elbows flexed
- Hinge at the waist keeping your spine neutral and your chest/head up
- Drive your feet into the floor to push the sled forward
- Place one foot in front of the other in a sprint

Sled Push/Sled Sprint

Accessory Circuit

In-Season 8: Week 3 Accessory 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: 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 8: Week 3 Accessory Lift

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