Name: Playbook - Coach Myers - Preseason 5, Week 8 Day 3
Uploaded: 2024-04-22T01:54:47.144Z
Duration: 60 min
Description: Preseason 5, Week 8 Day 3

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]
40 minutes bike or airdyne

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

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

Airdyne

Preseason 5, Week 8 Day 3

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Maybe include more core but other than that a great workout.

Reid linak

Daniel

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Ultimate Pump rep scheme explained

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Some of them like curls were too heavy, and deadlifts were a bit too light

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Cohen Reer

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

Ethan

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Great workout to end the week! Thanks Coach

Chris Cecile

Awesome.  We are loving the app!   💪💨

John

Jared

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