Name: Playbook - Coach Myers - Off Season Volume 5 PEAK WEEK Day 2
Uploaded: 2024-04-22T01:54:47.486Z
Duration: 60 min
Description: Off Season Volume 5 PEAK WEEK Day 2

Day 2
Warm up: Sled Drag - 5 minutes

Posterior Chain Circuit: 3 rounds
GHR - 10
Hyper - 25
Hanging Hamstring Holds - 10 seconds
Sled Walks - 2 minutes

Grip Circuit: 3 rounds
KB Grip Curls - 10
Behind the Back Wrist Curls - 10
Plate Pinch - 30 seconds
Weight Holds - 1 minute

Core: 3 rounds
Stability Alternates - 10/10
Weighted Crunch - 20
Core KB Passes - 30 seconds each direction


Challenges:
Med Ball Slams - 2 minutes max reps
Airdyne - 100 Calorie Challenge
Bar Hang - max time

- Load a prowler sled and stand facing it, either holding the pull straps or belt looped around the waist (Can also be done from the sled handles by gripping each bar with one hand and your arms straight)
- Simply pull the sled by walking backward with your torso upright

Sled Drag

Posterior Chain Circuit: 3 rounds
GHR - 10
Hyper - 25
Hanging Hamstring Holds - 10 seconds
Sled Walks - 2 minutes

- Adjust the foot hold on the Glute Ham Raise so that your knees are slightly behind (not on top of) the pad
- Kneel at the starting position and bend forward by lengthening the hamstrings
- Allow your lower back to bend at the bottom then return back up by contracting the hamstrings and curling your body back up
- Maintain a straight line from your knees thru your hips to your shoulders

GHR - Glute Ham Raise

- Set up in a hyperextension machine with your feet anchored and torso roughly perpendicular to your legs at a 45 degree angle
- Begin in a hinged position with your arms crossed and initiate the movement by flexing your glutes
- Extend the hips and finish with your body in a straight line

Hypers

- Hang from a pull up bar and curl your feet up behind you, contracting your hamstrings
- Squeeze a med ball between your ankles or have a partner load a heavy one on top of your ankles
- Keep your hips forward and knees back as you hold for the prescribed time

Hanging Hamstring Med Ball Holds

- Load a prowler sled and stand facing away, either holding the pull straps or belt looped around the waist
- Simply pull the sled by walking forward with your torso upright

Sled Walks

Posterior Chain Circuit

Grip Circuit: 3 rounds
KB Grip Curls - 10
Behind the Back Wrist Curls - 10
Plate Pinch - 30 seconds
Weight Holds - 1 minute

Grip the KB handles so they point up the entire time.

KB Grip Curls

Hold a loaded bar behind your back with palms facing away from your legs.
Roll the bar down your fingers then back up.
Contract your forearms fully at the top.

Behind the back wrist curls

Pinch two metal plates or bumper together with smooth sides facing out. Hold like a clamp for the prescribed time.

Plate Pinch

- Hold a set of heavy dumbbells at your side without slouching
- The minimum dumbbell weight combined should be your bodyweight (100lb athlete should use 50lb DBs), with the goal being to eventually use greater than your bodyweight
- Advanced athletes should be able to hold their bodyweight for 2+ minutes

Weight Holds

Grip Circuit

Core: 3 rounds
Stability Alternates - 10/10
Weighted Crunch - 20
Core KB Passes - 30 seconds each direction

- Start in a push up position 
- Slowly raising one leg and the opposite arm, holding each rep for 2 seconds at the top
- Beginners can do this positioned on all fours

Stability Alternates

- Lie flat on your back with your feet flat on the floor or bench
- Hold a weight extended above you
- Now, exhale and slowly begin to roll your shoulders off the floor or bench
- Your shoulders should come up about 4 inches while your lower back remains on the floor or bench
- At the top of the movement, flex your abdominals and hold for a brief pause
- Then inhale and slowly lower yourself back down to the starting position

Weighted Crunch

Keep core tight and hips extended as you pass the KB around your back.

Core KB Passes

Core Circuit

- Hold a medicine ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Med Ball Slam

Airdyne Sprint

Hang from a bar for the prescribed time or max time. Keep your lats engaged.

Bar Hang

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