Name: Playbook - Coach Myers - Preseason 5, Week 2 Day 5
Uploaded: 2024-04-22T01:54:47.263Z
Duration: 80 min
Description: Preseason 5, Week 2 Day 5

Day 5

[Weak Link] 
Core
Cable Core Rotations - 3 x 8/8
Stability Alternates - 2 x 10/10
Copenhagen Plank - 3 x 5/5
Hyper Rows - 3 x 10 (band or light DBs)
Glute Bridge - 100 (no weight)

Grip
Plate Pinch - 3 x 30 seconds

[Conditioning]
40 minutes Zone 2 HR Bike or Airdyne

Grasp a low cable handle with both hands. 
Twist away from the base while extending the cable away from you. 
Repeat number of reps on each side.

Cable Core Rotations

Beginners start on all fours.
Advanced athletes start in push up position.
Lift one arm and the opposite leg.
Hold briefly then pull your knee across your body to the opposite elbow.
Repeat on the opposite side.

Stability Alternate to Crunch

Perform a side bridge with one foot on top of a bench. 
Use your adductors to squeeze your bottom leg up and hold your body in place.
Hold for 5-10 seconds per rep per side

Copenhagen Plank

Using a GHR or 90° hyper, hold a static position as you perform a double DB or KB Row. Start very light - the low back is the weak link in this movement. Make sure to keep hips on the pad and glutes flexed.

Hyper Rows

- 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

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

Plate Pinch

- Stationary bike: when doing long bike sessions aim for an average HR of 130-145

Bike

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