Name: Playbook - Coach Myers - Preseason 5, Week 6 Day 4
Uploaded: 2025-12-08T14:31:11.864Z
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

In-Season 8 Week 4: Main Lift

In-Season 8: Week 4 Accessory Lift

In Season 8: Week 4 Practice Room Circuits

In-Season 8 - Week 4 Prehab & Mobility

In-Season 8: Week 4 SPEED session

In-Season 8: OPTIONAL Size & Strength

In Season 8: Week 3 Practice Room Circuits

Preseason 5, Week 6 Day 4

Community

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