Name: Playbook - Coach Myers - Preseason 5, Week 9 Day 1
Uploaded: 2025-12-08T14:31:11.753Z
Duration: 75 min
Description: Preseason 5, Week 9 Day 1

Day 1

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

[Strength Speed]
Deadlift thru Bands - 4 x 3
Broad Jump - 3
Hamstring Bridge - 5/5

[Strength Complex] 4 rounds
Weighted Chins - 3
Shrugs - 10

[Work Capacity] 3 rounds
Rope Tug of War - 1 minute
Sled Drag - 150ft
Plank - 1 minute

[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

[Strength Speed]
Deadlift thru Bands - 4 x 3
Broad Jump - 3
Hamstring Bridge - 5/5
Band Ys - 10

- Lay on your back in front of a bench
- Bend one leg at roughly 90 degrees and place the heal on the bench and the other leg straight up in the air
- Press thru your heal as you raise your hips, pausing at the top as a straight line forms from your knee thru your hip to your shoulder
- Complete desired reps then repeat on the opposite side

Hamstring Bridge - Single Leg

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

[Strength Speed]

Strength Complex] 4 rounds
Weighted Chins - 3
Shrugs - 10

- Hang plates or a dumbbell from a weighted belt (Other options are a weighted vest or squeezing a medicine ball between your knees) 
- Grab a medium underhand grip on the bar for chin ups and a wide overhand grip for pull ups and pull until your chin is over the bar
- Lower under control and do not go to a dead hang (unpacked) position

Weighted Chin Ups or Pull Ups

- Grab either a set of Dumbbells or a loaded barbell (use an over/under grip on the barbell) and shrug your shoulders straight up, squeezing at the top
- Allow the weight to stretch your traps as you lower it but do not bend forward or roll your shoulders

DB Shrugs

Strength Complex

[Work Capacity] 3 rounds
Rope Tug of War - 1 minute
Sled Drag - 150ft
Plank - 1 minute

Start across from your partner in a stance.
Take the rope from them hand over hand. 
Once you reach the end, feed it back to them hand over hand, matching their pace.
Do for time or 1 rep/set equals each partner completing one length of the rope.

Rope Tug of War

- Load a prowler sled and stand facing it, either holding the pull straps or belt looped around the waist (Can also be done from the sled handles by gripping each bar with one hand and your arms straight)
- Simply pull the sled by walking backward with your torso upright

Sled Drag

- Lie facedown on the floor with elbows directly under shoulders and forearms in front of you
- Tighten your abs as you raise up onto elbows and toes with the weight of your body spread evenly among toes and elbows
- Maintain a straight line from head to heels  (No saggy bottom or bottom raised to the sky!)
- Hold this position for desired time

*The most important thing to remember about a plank position is to keep your abs flexed and do not allow your hips to sag
If your abdominals relax and hips lower, you are putting your lower back at risk

Front Plank

Work Capacity

Preseason 5, Week 9 Day 1

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

In-Season 8 - Week 3 Prehab & Mobility

In-Season 8: Week 3 SPEED session

In-Season 8: Week 3 Accessory Lift

In-Season 8 Week 3: Main Lift

Kel Bates

In Season 8 PROGRAM OVERVIEW

In-Season 8 Week 2: Main Lift

In-Season 8: Week 2 Accessory Lift

In Season 8: Week 2 Practice Room Circuits

In-Season 8 - Week 2 Prehab & Mobility

In-Season 8: Week 2 SPEED session

In-Season 8 Week 1: Main Lift

In-Season 8: Week 1 Accessory Lift

In Season 8: Week 1 Practice Room Circuits

In-Season 8 - Week 1 Prehab & Mobility

In-Season 8: Week 1 SPEED session

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Preseason 7 Week 9 Day 2

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Preseason 5, Week 9 Day 1

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