Name: Playbook - Coach Myers - Preseason 5, Week 3 Day 3
Uploaded: 2024-04-22T01:54:47.231Z
Duration: 60 min
Description: Preseason 5, Week 3 Day 3

For the cardio, what HR zone should we target?

Nikhil

Day 3

[Weak Link] Hips
Kneeling Circle raise - 3 x 5/5
Split hold - 3 x 10 seconds per side
Seated Raise - 3 x 3/3

Neck 
Grapplers Neck Challenge

[Conditioning]
2 x 20 minutes Zone Bike or Airdyne
Rest 3 minutes between. Push the pace on both

Kneel down on knees with hips extended and holding on to a rack in front of you.
Raise one knee up and out to the side then reverse directions. 
Once mobility improves add a DB or other object to go over. 
Complete 3-5 repetitions in each direction per side.

Hip Mobility - Kneeling Circle Raise

Perform a split squat and hold at the bottom position. 
Reach overhead and away from your back leg, holding for 5-10 seconds
Bring arms down and twist by rotating shoulders as you reach (arm that reaches is same side as back leg) for 5-10 seconds. 
1 set is holding each position on both sides.

Hip Mobility - Split Hold and Rotation

Sit up straight with feet put in front of you and back against a wall or bench. 
Lift your foot up and over a small object while keeping legs straight and chest up. 
Perform 3-5 lifts each direction on both sides.

Hip Mobility - Seated Raise

Lay on your back. 
Lift your head, chin to chest for 10 reps. 
Bring ear to shoulder for 10 reps on 1 side and 10 reps on the other side. 
Rotate for 10 reps 1 way and then rotate 10 reps towards the other side.

Grapplers Neck Routine - youth

Pick 2 cardio stations (or the same one twice) and do 20 minutes of each with a 3 minute rest between (43 minutes total)

•Bike
• Airdyne
• Jog
•Treadmill Incline walk
• Stepmill

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

Bike

- During long airdyne sessions (20+ minutes) aim for an average HR 135-145 unless doing a specific distance or Calorie challenge

Airdyne

Whenever possible do longer runs outside, but a treadmill is a good option for convenience or when the weather is bad.

Treadmill Jog or Run

Set the incline to 15% grade. Walk at 3.0-4.0 mph depending on ability.

Incline Treadmill Walk

Stand up tall, do not lean your elbows on the rails.

Stairmaster

Aerobic Grind 2 x 20

Preseason 5, Week 3 Day 3

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.

Reid linak

Daniel

Off Season 6 Week 4 optional lift

Off Season 6 Week 3 Day 1

Off Season 6 Week 3 Day 2

Off Season 6 Week 3 Day 3

Off Season 6 Week 3 Optional Lift

Ultimate Pump rep scheme explained

Off Season 6 Week 2 Day 1

Off Season 6 Week 2 Day 2

Off Season 6 Week 2 Day 3

Off Season 6 OPTIONAL WORKOUT

Hard. Good. How do I know how much weight I should use for each exercise? 
Some of them like curls were too heavy, and deadlifts were a bit too light

Santhosh

Off Season 6 Week 1 Day 1

Off Season 6 Week 1 Day 2

Off Season 6 Week 1 Day 3

Youth Peak Season Workout 2

Off Season 6: De-Load week 2 Day 1

Cohen Reer

Have been doing these workouts since I was in 8th grade. I'm now a junior. Really love these workouts

Ethan

Off Season 6: De-Load week 2 Day  2

Off Season 6: De-Load week 2 Day 3

Off Season 6: De-Load week OPTIONAL WORKOUT

Off Season Meal Plan

Off Season 6 De-Load Week 1 Day 1

Off Season 6 De-Load Week 1 Day 2

Off Season 6 De-Load Week 1 Day 3

Peak Season Week 5 Day 1

Peak Season Week 5 - optional Day 2

Peak Season - optional week day lift

Peak Season Week 4 Day 1

Peak Season Week 4 Day 2

Peak Season Week 3 Day 1

Peak Season Week 3 Day 2

Peak Season Week 3 - Optional Strength workout

Peak Season - Week 2 Day 1

Peak Season Week 2 Day 2

Zsolt

Peak Season - Week 1 Day 1

Peak Season Week 1 Day 2

Peak Season Week 1 - Optional Strength workout

Peak Season - Optional Post Practice Circuit

In Season 6 Week 11 - Day 1

In Season 6 Week 11 Day 2

In Season 6 Week 11- optional lift

In Season 6: Week 10 Day 1

In Season 6 - Week 10 Day 2

Great workout to end the week! Thanks Coach

Chris Cecile

Awesome.  We are loving the app!   💪💨

Preseason 5, Week 3 Day 3

Community

More workouts from Coach Myers