Name: Playbook - Coach Myers - Peak Season - Week 1 Practice Room Finisher
Uploaded: 2025-12-08T14:31:12.597Z
Duration: 20 min
Description: Peak Season - Week 1 Practice Room Finisher

Optional Practice Room Finisher
Rope Climb or 10 pull ups
Hand Fight - 1 minute
Plank - 1 minute
x 5 rounds no rest

- Start by sitting on the ground and climb the rope hand over hand
- Never let either arm get fully extended

- Beginner: wrap your legs around the rope to assist

- Intermediate: Do not use your legs

- Advanced:  Sit in an L-Sit the entire time with your legs straight out in front of you

Rope Climb - Legless

Work for inside control while staying in good position.
*note: this video shows athletes hand fighting while on a belt squat. Unless specifically noted to do on the belt squat, hand fighting workouts can be done on the mat, in the gym, or outside.

Hand Fighting

- 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

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