Name: Playbook - Coach Myers - Preseason 5, Week 6 Day 1
Uploaded: 2024-04-22T01:54:47.168Z
Duration: 75 min
Description: Preseason 5, Week 6 Day 1

Some alternatives would be nice, my gym doesn’t have a rope or a ghr machine so it was hard to do those

Logan Ware

Day 1

[Warm Up]
Sled Pull Thru & Row - 2 sets each
Shoulder Mobility

[Power] 3 sets
Weighted Jump - 3
Lateral Bounds with Med Ball - 5/5

[Strength] 5 sets
Deadlift thru band tension - 1 
- Broad Jump - 2
- Band Y's - 10

[Strength Complex] 3 sets
Rope Climb - 2 
ISO Row - 5/5
Concentric Weighted GHR - 5


[Accessory Circuit] 2-3 rounds
Grip Curls - 10
Cuban Press - 10
Neck Plank - 10-30 seconds
Ab Wheel or Med Ball Rollout - 10

[Warm Up]
Sled Pull Thru & Row - 2 sets each
Shoulder Mobility

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

Start laying prone with arms out in front in a V. Lift arms with thumbs up 10 times, thumbs down x 10, arms bent at 90° x 10, then Superman press x 10

Shoulder Mobility Routine

Warm up

[Power] 3 sets
Weighted Jump - 3
Lateral Bounds - 5/5

Weighted Jumps

Start on one leg and jump to the opposite leg as the med ball rotates down and towards that hip. Absorb your weight and pause briefly before jumping to the opposite leg.

Lateral Bound with Med Ball

Power Complex

[Strength Speed]
Deadlift thru band tension - 1
- Broad Jump - 2
- Band Y's - 10

Deadlift w/ Bands + Plyo Contrast

- Place the center of the band under both feet and grasp the opposite end in each hand
- Raise your hands forward and up overhead, making a Y
- Lower your hands back down with control

Band Ys

Main Strength Movement - DL

[Strength Complex] 3 sets
Rope Climb - 1
ISO Row - 5/5
Concentric Weighted GHR - 5

- Start by sitting on the ground and climb the rope hand over hand
- Never let either arm get fully extended

- Beginner: wrap your legs around the rope to assist

- Intermediate: Do not use your legs

- Advanced:  Sit in an L-Sit the entire time with your legs straight out in front of you

Rope Climb - Legless

- Lay face down on an incline bench set at 45 degrees
- Grab a set of dumbbells and row them up until they touch your hips and your scapula is fully retracted
- Hold one dumbbell at the hip as you lower and row the opposite dumbbell
- Alternating back and forth for time or reps (R+L= 1 rep)
- You will need to use a weight that is roughly 60-70% of what you would use on a normal DB row

Chest Supported ISO Rows

Use a med ball or plate on the way up. 
Hand off the plate or med ball to a partner and go unweighted on the way down.

Concentric Weighted GHR

Strength Complex

[Accessory Circuit] 2-3 rounds
Grip Curls - 10
Cuban Press - 10
Neck Plank - 10-30 seconds
Ab Wheel or Med Ball Rollout - 10

- Stand tall, holding one end of each dumbbell 
- Curl the dumbbells up
- Lower the dumbbells with control

Grip Curls

Lay face down on a bench. 
Take a light pair of DBs and row them up.
Hold at the top and perform external rotation then press forward/overhead. 
Retract the press then rotate downward before lowering to starting position.

Cuban Rotational Press

- 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

Neck Plank

- Start kneeling with wheel in front of you, directly under shoulders
- Engage your core and roll wheel forward 
- Keep your back straight throughout movement
- Roll wheel back in towards your knees

Ab Wheel

- Start in a kneeling position with your hands on a medicine ball
- Flex your abs then slowly roll the ball out in front of you
- This is a similar position as the classic “ab wheel” but once you are extended you will have to “fight” the ball back towards you
- Envision snapping an opponent down as you roll back to starting position

Med Ball Rollouts

Accessory Circuit

Preseason 5, Week 6 Day 1

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

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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

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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 6 Day 1

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