Name: Playbook - Coach Myers - Off Season 7 Week 4 Day 1
Uploaded: 2025-12-08T14:31:10.387Z
Duration: 60 min
Description: Off Season 7 Week 4 Day 1

Day 1

Deadlift - 5, 2,2,1,1, 2
*try to end with last weeks single x 2 reps
*watch video for explanation 
- Single Leg Glute Bridge - 5/5
- Band Y-s - 10
- Band Lats - 10

Strength Complex: 4 rounds
Split Squat - 2/2 -  all- 5/3/1 tempo
DB Row - 5/5** - regular pause reps

Ultimate Pump: 20/15/10/5/20*
Pull  Ups
Reverse Hyper w/band
Hammer Curl
Ab Wheel
*this week all Ultimate Pump exercises are done with a partner trading off “I go, you go”
Complete all 5 sets of each exercise before moving on to the next one.

Deadlift - 5, 3, 2, 2, 2
*try to end with last weeks single x 2 reps
- Single Leg Glute Bridge - 5/5
- Band Y-s - 10
- Band Lats - 10

- Get tight to the bar with a wide stance and squat down and grab the bar (arms inside of legs) with an over/under grip
- Keep your back flat and abs engaged as you pull the weight off the ground, pushing your hips to the bar as you stand up
- Lower the weight under control to the starting position, or on max effort single reps, drop the weight after locking out at the top

Deadlift - Sumo

- Same technique as the regular Glute Bridge but with only one leg in contact with the floor and the other leg in the air

Glute Bridge - Single Leg

- 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

Attach a band to overhead rack. 
Sit or kneel directly under. 
Pull the band down and drive your elbow directly towards your hip.
Squeeze and hold the bottom position for 3-5 seconds.

Band Lat Activation

Deadlift Complex

Strength Complex: 4 rounds
Split Squat - 2/2 -  all- 5/3/1 tempo
DB Row - 5/5** - regular 3 second pause reps (1/3/1 tempo)

5/3/1 tempo all reps are 5 second eccentric, 3 second pause at the transition point, then fast concentric

- 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

- Bend over and grab a DB with your other hand on a bench or rack for support
- Keep your feet square rather than staggered and your spine straight, and head in a neutral position
- Pull the weight up and back towards your hip as you retract the scapula and squeeze the muscles in the middle of your back
- Do not twist, try to keep your shoulders level
- Lower under control and allow the lat to stretch at the bottom
- Complete desired reps then repeat on the opposite side

DB Row

Strength Complex

- 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

This is a great reverse hyper variation using the GHR. You can lay over an elevated bench but this set up works best.

Reverse Hyper with Bands

- Hold the dumbbells in a neutral position (palms facing each other) as you curl them straight up
- Squeeze your forearms and keep your elbows at your sides
- Lower the dumbbells with control

Hammer Curls

- 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 7 Week 4 Day 1

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

Off Season 7 Week 4 Day 1

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