Name: Playbook - Coach Myers - Off Season 7 Week 1 Day 2
Uploaded: 2025-12-08T14:31:10.455Z
Duration: 60 min
Description: Off Season 7 Week 1 Day 2

All this got my shoulders way too tight and I didn't feel like I was getting very good muscle activation towards the end of the workout.

Day 2

Front Squat - 5 x 3
-Band Pull a Parts - 20

Upper Body Complex -  5 rounds
Bench Press - 5,5,5,3, 3**
Seated Row - 5,5,5,5, 5**
**use a 5/3/1 tempo. You may need to lower the weight from the previous set on the bench press

Ultimate Pump Superset: 20/15/10/5/20
DB Skull Crusher
DB Shrugs

Ultimate Pump Superset: 20/15/10/5/20
DB Pull Over
Behind the Back Wrist Curl

Front Squat - 5 x 3
-Band Pull a Parts - 20

- Grab a Barbell in a front rack position
- Keep your elbows up as you sit back into a full squat
- Extend both legs, driving through your heels to return to starting position
- Athletes with poor shoulder mobility may need to hold the bar with arms crossed
- Beginners may need to use DBs, a kettlebell, or a medicine ball as an alternative

Front Squat - Barbell

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Band Pull A Parts

Front Squat

Upper Body Complex -  5 rounds
Bench Press - 5,5,5,3, 3**
Seated Row - 5,5,5,5, 5**
**use a 5/3/1 tempo. You may need to lower the weight from the previous set on the bench press

- 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

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated Row

Upper body Complex

Ultimate Pump Superset: 20/15/10/5/20
DB Skull Crusher
DB Shrugs

- Lay on the floor or a bench with a set of dumbbells extended over your chest
- Keeping your hands in a neutral position (palms facing in), let your arms drift back slightly and bend your elbows until the weights are on either side of your head
- Immediately extend your arms and bring them back to the starting position

DB Skullcrusher

- Grab either a set of Dumbbells or a loaded barbell (use an over/under grip on the barbell) and shrug your shoulders straight up, squeezing at the top
- Allow the weight to stretch your traps as you lower it but do not bend forward or roll your shoulders

DB Shrugs

Ultimate Pump Superset A

Ultimate Pump Superset: 20/15/10/5/20
DB Pull Over
Behind the Back Wrist Curl

- Grasp a dumbbell with both hands and position yourself on a flat bench with your shoulder blades resting on the bench
- Your back shoulder be straight, knees bent at 90 degrees, and feet firmly plated on the floor
- Holding the dumbbell in both hands, straighten your arms so that dumbbell is directly overhead
- Bending at the shoulders only and keeping your arms straight, slowly lower the weight down behind your head until the dumbbell reaches the height of the bench
- Slowly raise the dumbbell back to the starting position

DB Pull Over

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

Ultimate Pump Superset B

Off Season 7 Week 1 Day 2

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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

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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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