Name: Playbook - Coach Myers - Peak Season Week 2 - Optional Strength
Uploaded: 2024-04-22T01:54:47.666Z
Duration: 45 min
Description: Peak Season Week 2 - Optional Strength

It was short and simple. But, it still was an amazing workout the barbell hip thrusts pushed me. Thanks Coach for the great workout.

Jared

Optional Strength Workout
DB Bench ISO-Press - 4 x 5 per side
DB Row - 4 x 5 per side
Goblet Squat - 4 x 5 pause reps
Glute Bridge Barbell - 4 x 5

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower one dumbbell to chest level 
- As you press the weight, keep your lats engaged so your elbow doesn’t flare out
- Keep your hips in contact with the bench and your feet flat on the ground, do not dance around
- Touch the dumbbells together at the top and repeat on the opposite side

(R+L= 1 rep)

DB Bench ISO Press

- 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

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up


*Video is showing DB goblet squat with a 5/1/1tempo. Unless other wise noted, use normal time under tension.

Goblet Squat - DB

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground and holding a barbell resting below your hips
- Lean back so your shoulders are on the bench and position the bar above your hips
- Drive your hips up lifting the bar
- In the top position your knees should be bent at 90° and your shoulders should be near the top of the bench, with your body forming a straight line between them
- Pause at the top of the lift and squeeze your glutes
- Lower your hips slowly 
- Do not over arch thru the spine

Glute Bridge - Barbell

Peak Season Week 2 - Optional Strength

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.

Peak Season Week 2 - Optional Strength

Community

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