Name: Playbook - Coach Myers - In Season 8: Week 4 Practice Room Circuits
Uploaded: 2025-12-08T14:31:09.514Z
Duration: 10 min
Description: In Season 8: Week 4 Practice Room Circuits

Practice room circuits
*optional circuits for after practice

Option 1
6 rounds:
Rope Climb - 1
Down and Back Sprint - 1
Jog the room - 1 min for recovery

Option 2:
Plank Finisher
Front Plank - 1 minute
Side Planks - 1 minute per side
Reverse Plank - 1 minute 
Superman Plank - 1 minute
Front Plank - 1 minute

- Start by sitting on the ground and climb the rope hand over hand
- Never let either arm get fully extended

- Beginner: wrap your legs around the rope to assist

- Intermediate: Do not use your legs

- Advanced:  Sit in an L-Sit the entire time with your legs straight out in front of you

Rope Climb - Legless

Plank Finisher
Front Plank - 1 minute
Side Planks - 1 minute per side
Reverse Plank - 1 minute 
Superman Plank - 1 minute
Front Plank - 1 minute

- 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

Keep your back straight and feet even. Bridge up and reach your top hand towards the ceiling

Side Plank

Start seated with your arms at your side and feet out in front of you.
Bridge your hips up until there is a straight line from your shoulders, through your hips, to your feet. 
Hold for the prescribed time.

Reverse Plank

- Lay face down on the mat with your hands overhead and in front of you
- Arch up slightly as you lift your hands off the ground, engaging your gluten, erectors, and upper back
- Keep your thighs off the floor slightly and your head in a neutral position as you hold for the prescribed time

Superman Hold

Plank Finisher

In Season 8: Week 4 Practice Room Circuits

In-Season 8 Week 4: Main Lift

In-Season 8: Week 4 Accessory Lift

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

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In Season 8: Week 4 Practice Room Circuits

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