Name: Playbook - Coach Myers - Off Season 6: De-Load week OPTIONAL WORKOUT
Uploaded: 2024-04-22T01:54:46.588Z
Duration: 60 min
Description: Off Season 6: De-Load week OPTIONAL WORKOUT

This is an optional weekend workout to help athletes who need to add size and muscle. 

Optional Workouts - Friday
Pull Ups - 100 reps total
Push Ups - 100 reps total
BW Lunges - 10 minutes
Hamstring Slider - 3 x 10
Neck Bands - 3 sets
Plank Positions - 5 minutes total
Behind the Back Wrist Curls - 3 x 20
Ab Wheel - 50 total

- Grab a pull up bar with a medium overhand grip
- Lean back slightly and engage the lats as you pull your chin above the bar
- Lower under control until your arms are almost straight, but not to a dead hang un-packed position

Pull Ups

- Start with your hands just outside the shoulders 
- Keep your core tight and body straight as you lower your chest to the floor
- Keep your head in a neutral position and exhale as you press your body back to starting position

Push Ups

- Check your step in the middle of each lunge and alternate sides
- Keep chest up and control your descent
- For weighted sets use heavy DBs or KBs

Walking Lunges

- Place a light weight underneath your heels (you can also use sliders, a towel or any other item that will allow you to slide your heels across the floor)
- Lay on your back with your legs extended
- Begin the movement by flexing the knees,
- Continue bringing the heels closer to you, sliding them on the floor
- At full knee flexion, reverse the movement to return to the starting position

Hamstring Plate Slider

Using a band (manually or attached to a rack) provide resistance from 3 different angles while keeping your head and spine straight.

Neck Band 3 Way

Plank Finisher

• 1 minute front
• 30 seconds each side
• 30 seconds superman
– 30 second rest
X 2 rounds
Advanced athletes should omit the 30 second rest

- 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

- 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 5 minute finisher

Stand with a barbell behind your legs, palms facing behind you. Perform wrist curls, concentrating on the squeeze at the top.

Wrist Curls - behind the back

- 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

Off Season 6: De-Load week OPTIONAL WORKOUT

Off Season 6 Week 5 Day 3

Off Season 6 Week 5 Day 2

Off Season 6 Week 5 Day 1

Off Season 6 - Week 4 Day 1

Off Season 6 Week 4 Day 2

Off Season 6 Week 4 Day 3

Maybe include more core but other than that a great workout.

Reid linak

Daniel

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Off Season 6 Week 3 Day 3

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Ultimate Pump rep scheme explained

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Off Season 6 OPTIONAL WORKOUT

Hard. Good. How do I know how much weight I should use for each exercise? 
Some of them like curls were too heavy, and deadlifts were a bit too light

Santhosh

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Off Season 6 Week 1 Day 2

Off Season 6 Week 1 Day 3

Youth Peak Season Workout 2

Off Season 6: De-Load week 2 Day 1

Cohen Reer

Have been doing these workouts since I was in 8th grade. I'm now a junior. Really love these workouts

Ethan

Off Season 6: De-Load week 2 Day  2

Off Season 6: De-Load week 2 Day 3

Off Season Meal Plan

Off Season 6 De-Load Week 1 Day 1

Off Season 6 De-Load Week 1 Day 2

Off Season 6 De-Load Week 1 Day 3

Peak Season Week 5 Day 1

Peak Season Week 5 - optional Day 2

Peak Season - optional week day lift

Peak Season Week 4 Day 1

Peak Season Week 4 Day 2

Peak Season Week 3 Day 1

Peak Season Week 3 Day 2

Peak Season Week 3 - Optional Strength workout

Peak Season - Week 2 Day 1

Peak Season Week 2 Day 2

Zsolt

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Peak Season Week 1 Day 2

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In Season 6 Week 11 Day 2

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In Season 6 - Week 10 Day 2

Great workout to end the week! Thanks Coach

Chris Cecile

Awesome.  We are loving the app!   💪💨

Off Season 6: De-Load week OPTIONAL WORKOUT

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