Name: Playbook - Coach Myers - January - optional lift
Uploaded: 2024-04-22T01:54:47.016Z
Duration: 60 min
Description: January - optional lift

January Optional Lift
This lift is intended for athletes that need to maintain mass or gain weight during the season

Split Squat - 5 x 5/5
Nordic Hamstrings - 2 x 5

Bench Press - 5 x 5
T- Bar Row - 5 x 5

BW Circuit: 5 rounds
Chin Ups - max reps
Dips - max Reps
Bridge Row - 20
Ab Wheel - 20

- Hold a pair of dumbbells at your sides
- Find yourself a step, box, bench or any other contraption that you can rest a foot on, it needs to be about knee height
- Get into a forward lunge position with torso upright, core braced and hips square to your body, with your back foot elevated on the bench
- Your leading leg should just under 2ft or so in front of bench 
- Lower until your front thigh is almost horizontal, keeping your knee in line with your foot (Don't let your front knee travel beyond your toes)
- Drive up through your front heel back to the starting position
- Complete desired reps then repeat on the opposite side

Split Squat w/ DB

- Have a partner hold your ankles (or lock the feet under a stationary object) as you position yourself on your knees
- Keep your body straight and hips forward as you slowly “fall” forward
- Use your hamstrings to control your descent and catch your self with your hands
- Push off the ground just enough to let your hamstrings curl you back into the starting position

BW Hamstring Curl (Nordics)

- Lie flat on a bench and set your hands
 slightly wider than shoulder width
- 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

Barbell Bench Press

- Load plates on the T-bar
- Support your chest against the pad and grip the handles
- Pull the bar up
- Squeeze your shoulder blades together at the top
- Do not jerk the weight up as you row

T-Bar Row - Chest Supported

BW Circuit: 5 rounds
Chin Ups - max reps
Dips - max Reps
Bridge Row - 20
Ab Wheel - 20

- Grab the bar with a medium underhand grip
- Pull yourself up until your chin is over the bar
- Lower under control until your arms are almost straight, but not to a dead hang un-packed position

Chin Ups

- Grasp the parallel bars and hop up so your arms are straight
- Lean forward at about a 45-degree angle, bend at the waist, so your legs are vertical
- Pull your shoulders down and back
- Maintain this body position throughout the exercise
- Slowly bend your elbows to lower your body into the dip until your upper arms are about parallel to the ground (do not go below parallel)
- Keep your elbows tight to your body
- Straighten your arms to drive your body up to the starting position

Dips - Bodyweight

Begin in a glute bridge position while holding on to rings. 
Add chain weight to hips.
Perform rows while keeping hips elevated.

Ring Bridge Row w/chains

- Start kneeling with wheel in front of you, directly under shoulders
- Engage your core and roll wheel forward 
- Keep your back straight throughout movement
- Roll wheel back in towards your knees

Ab Wheel

BW Circuit

January - optional lift

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