Name: Playbook - Coach Myers - Preseason 5: De-load Week Day 2
Uploaded: 2024-04-22T01:54:47.311Z
Duration: 60 min
Description: Preseason 5: De-load Week Day 2

This transition week after summer session is an intensity de-load. 
No barbell lifts. 
High volume, lighter weight. 
The purpose is to give your body and CNS a rest before we head up for preseason, and to also give your body time to adapt to the increased conditioning protocols. 
Weightlifting these next two weeks should feel good (a good pump) but not overly strenuous or exhausting. 

1. Lateral Lunges - 2 x 12 per leg

2. DB Lunges - 3 x 12 per leg

3. GHR - 3 x 12 (move foot pad back 1-2 notches further than normal to make movement easier)

4. Calve eccentrics - 3 x 4 per leg

5. Plate Pinch - 3 x 30 seconds

6. Neck 3 Way - 3 x 10 sec each position

- Stand with your feet hip-width apart with a slight bend in your knees
- While maintaining a neutral spine and an upright chest position, slowly take a big step to the side, and shift your bodyweight over your lead leg
- As your foot contacts the ground, bend your hips and knees while simultaneously sitting your hips back until your shin is in a fairly upright position
- Your knee should finish over your second and third toes, and your foot should be pointed forward
- As you sit back into the lunge position, allow your chest to move forward over your bent leg
- Your opposite leg should be straight and your foot should be pointed forward
- Pause for a second at the bottom of the movement
- To begin the upward movement, keep your chest high, and push your entire foot into the ground, using your glute and quad to push back to an upright position
- Both legs should finish next to each other as you return to the starting position
- Repeat to the opposite side

(R+L= 1 rep)

Lateral Lunges

- Step backwards into a split leg lunge stance and carefully touch your knee to the ground
- Keep your chest up (don’t lean forward) as you step back to starting position
- Complete desired reps then repeat on the opposite side

DB Reverse Lunge

- Adjust the foot hold on the Glute Ham Raise so that your knees are slightly behind (not on top of) the pad
- Kneel at the starting position and bend forward by lengthening the hamstrings
- Allow your lower back to bend at the bottom then return back up by contracting the hamstrings and curling your body back up
- Maintain a straight line from your knees thru your hips to your shoulders

GHR - Glute Ham Raise

Using a time under tension method to strengthen and/or rehab the Achilles. Hold a weight in the same arm as the leg that is on the block. Slowly lower for 6-10 seconds then hold the stretched bottom position for 6-10 seconds. Use the other leg to assist on the concentric (way up) then repeat for 3-5 reps total per side.

Single leg calve eccentrics

Plate Pinch

Using a band (manually or attached to a rack) provide resistance from 3 different angles while keeping your head and spine straight.

Neck Band 3 Way

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