Name: Playbook - Coach Myers - Peak Season Week 3 - Optional Strength workout
Uploaded: 2024-04-22T01:54:46.885Z
Duration: 45 min
Description: Peak Season Week 3 - Optional Strength workout

Optional Strength Workout
DB Bench Single Arm Press - 4 x 5 per side
DB Row - 4 x 5 per side
Goblet Squat - 4 x 5
Glute Bridge Barbell - 4 x 5

- Begin by lying supine on a flat bench with one dumbbell above your chest
- Lower the 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
- Complete desired reps then repeat on the opposite side

DB Single Arm Bench 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

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