Name: Playbook - Coach Myers - In-Season 8 Week 4: Main Lift
Uploaded: 2025-12-08T14:31:09.476Z
Duration: 75 min
Description: In-Season 8 Week 4: Main Lift

Main Lift

Zercher Squat - 5 x 3
- Band Y’s - 10

DB Step Ups - 4 x 4 
- Neck Plank - 30 seconds

Upperbody Push Pull: 5 sets
Close Grip Bench - 5,5,3,2,2
Seal Row - 5/5 pauses

Accessories
Serrano Press - 2 x 8/8
Reverse Hyper - 2 x 20

Set a bar at waist height.
Squat down/hinge forward and grab the bar in the crook of your arms.
Stand up and push your hips forward. 
Squat back to starting position and reset

Zercher Squat

- 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

Zercher Squat - 5 x 3

DB Step Ups - 4 x 4
- Neck Plank - 30 seconds

- 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

- Start sitting on a swiss ball or a bench and walk out until only the back of your head is in contact with the bench
- Keep your legs bent at 90 degrees and bridge your hips up until your torso is parallel to the floor
- Keep your spine straight, do not bridge up onto the top of your head

Neck Plank

Step Ups

Upperbody Push Pull: 5 sets
Close Grip Bench - 5,5,3,2,2
Seal Row - 5/5 pauses

- Lie flat on a bench and set your hands at shoulder width
- Set your shoulder blades by pinching them together and driving them into the bench
- The bar should be directly over the shoulders
- Inhale and allow the bar to descend slowly by unlocking the elbows
- Lower the bar in a straight line to the base of the sternum (breastbone) and touch the chest
- Push the bar back up in a straight line by pressing yourself into the bench, driving your feet into the floor for leg drive, and extending the elbows

Close Grip Barbell Bench Press

- Lay face down on the bench 
- Row the barbell up toward the lower part of our ribs 
- Lower the bar down forward of your chest during the eccentric portion of the movement

Seal Row

Upper Body Push/Pull

Serrano Press

- If you do not have an actual Reverse Hyper machine, lay across a bench or a swiss ball with your hips and legs hanging down towards the ground
- Hold on tight but do not pull yourself forward with your arms
- Bring your legs up, extending them as you tighten your gluten and spinal erectors
- Hold at the top then lower slowly and stretch

Reverse Hyper

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 8 Week 4: Main Lift

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