Name: Playbook - Coach Myers - Preseason 5, Week 6 Day 4
Uploaded: 2024-04-22T01:54:47.180Z
Duration: 75 min
Description: Preseason 5, Week 6 Day 4

Maybe give a non partner variation of stuff for the homies like me that go to the gym alone

Logan Ware

Day 4

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

[Power] 3 sets
Rack Power Shrugs - 2
Med Ball suplex - 2
Med Ball Slam - 2

[Strength] 4 sets
Zercher Squat - 2 (from Rack or Pins)
- Band Y's - 10

[Strength Complex] 3 sets
DB Reverse Lunge - 3/3 w/bands
Rope Climb - 1


[Accessory Circuit] 2-3 rounds
Sled Sprint Accel - 50m
Behind the Back Wrist Curls - 20

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

[Power] 3 sets
Rack Power Shrugs - 2
Med Ball suplex - 2
Med Ball Slams - 2

Set a bar low in a rack at knee height or slightly below.
Grab the bar with a shoulder width double overhand grip.
Perform a “power shrug” by pulling the bar off the rack swiftly. 
The goal is bar speed and triple extension.

Rack Power Shrugs

- Squat down with a wide stance and grab a med ball
- In one swift motion pick the ball up and arch thru your hips as you come up onto your toes and slam the ball behind you

Med Ball Suplex

- 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

Power Complex

[Strength] 4 sets
Zercher Squat - 2
- Band Y's - 10

Set a bar at waist height.
Squat down/hinge forward and grab the bar in the crook of your arms.
Stand up and push your hips forward. 
Squat back to starting position and reset

Zercher Squat

- 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

[Strength Complex] 3 sets
DB Reverse Lunge - 3/3 w/bands
Rope Climb - 1

- 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

- 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

Strength Complex

[Accessory Circuit] 2-3 rounds
Sled Sprint - 50m
Behind the Back Wrist Curls - 20

Start with a sled loaded with your BW in plates + 2 partners standing on the sled.
Begin with a max effort push for 5 seconds then accelerate into a sprint as your partners jump off at the 5 second mark.

Sled Burst Accels

Hold a loaded bar behind your back with palms facing away from your legs.
Roll the bar down your fingers then back up.
Contract your forearms fully at the top.

Behind the back wrist curls

Accessory Circuit

Preseason 5, Week 6 Day 4

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 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 6 Day 4

Community

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