Name: Playbook - Coach Myers - Peak Season Week 4 Day 2
Uploaded: 2024-04-08T11:16:15.103Z
Duration: 60 min
Description: Peak Season Week 4 Day 2

Day 2 (Sunday or off day)
****weight should be heavy but no more than 85% of 1RM. Concentrate on bar speed***

Warm Up
Sled Pull Thru and Row - 3 minutes

French Contrast - DL - 5 rounds
Deadlift Block Pull - 1 concentric rep (drop at the top)
Broad Jump - 4 
Med Ball Thruster Throw - 4
Med Ball Slam - 4

Full Body Power - 3 rounds
Band Reverse Lunge - 1
Close Grip Bench - 1
DB Row w/bands - 6/6

Strength Accessories
DB Curl - 3 x 4/4
DB Pull Over - 2 x 6
GHR - 2 x 6
Neck Plank - 3 x 20 seconds

Pull a sled by extending your hips. Hold on to the strap but do NOT use your arms to pull, your posterior chain should do all the work. 
For the row, face away from the sled and sit as you pull the straps towards your ribs. Focus on scapular retraction.

Sled Pull Thru and Row

French Contrast - DL - 5 rounds
Deadlift - from Blocks - 2 concentric reps (drop at the top)
Broad Jump - 4
Med Ball Thruster Throw - 4
Med Ball Slam - 4

- Elevate the bar on blocks
- 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

Deadlift - Block Pulls

- Crouch into a squat position and swing your arms back
- Swing your arms forward, extend the legs
- Explode forward jumping as far as you can
- Land softly

Broad Jump

- Pick up a medicine ball and hold in a front rack position
- Perform a front squat then explode up, jumping as you throw the ball in a high arc

Med Ball Thruster Throws

- 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

French Contrast - DL

Full Body Power - 4 rounds
Band Reverse Lunge - 1
Close Grip Bench - 1
DB Row w/bands - 6 per side

- Hold a set of medium weight dumbbells at your side and have a partner loop a thick band around your waist or anchor it low on a rack
- Move forward creating tension in the band
- Step back into a lunge as your partner stretches the band and anchors it down at a low angle
- Step up forcefully thru the band tension, concentrating on extending the hips and pushing thru your glute on the post leg
- Alternate legs for 2-4 reps per side
- Concentrate on controlling your speed on the way back and exploding on the way up
- If your concentric moment begins to slow down, end the set

Band Reverse Lunge

- Lie flat on a bench and set your hands at shoulder width
- Set your shoulder blades by pinching them together and driving them into the bench
- The bar should be directly over the shoulders
- Inhale and allow the bar to descend slowly by unlocking the elbows
- Lower the bar in a straight line to the base of the sternum (breastbone) and touch the chest
- Push the bar back up in a straight line by pressing yourself into the bench, driving your feet into the floor for leg drive, and extending the elbows

Close Grip Barbell Bench Press

- Hook a band onto a dumbbell handle and attach it to a rack in front of you
- Pull the weight up and back towards your hip and lower under control
- Let the band pull your hand forward at the bottom position, stretching the lat
- Complete desired reps then repeat on the opposite side

DB Row w/Bands

Full Body Power - peak

- Curl the dumbbells up as you fully supinate your hands
- Remain in a palms up position as you slowly lower the weight, twisting back to neutral just before the dumbbells reach your sides

DB Curls

- Grasp a dumbbell with both hands and position yourself on a flat bench with your shoulder blades resting on the bench
- Your back shoulder be straight, knees bent at 90 degrees, and feet firmly plated on the floor
- Holding the dumbbell in both hands, straighten your arms so that dumbbell is directly overhead
- Bending at the shoulders only and keeping your arms straight, slowly lower the weight down behind your head until the dumbbell reaches the height of the bench
- Slowly raise the dumbbell back to the starting position

DB Pull Over

- 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

- Start sitting on a swiss ball or a bench and walk out until only the back of your head is in contact with the bench
- Keep your legs bent at 90 degrees and bridge your hips up until your torso is parallel to the floor
- Keep your spine straight, do not bridge up onto the top of your head

Peak Season Week 4 Day 2

More workouts from Coach Myers