Name: Playbook - Coach Myers - Preseason 5 TESTING WEEK Day 2
Uploaded: 2024-04-22T01:54:47.093Z
Duration: 45 min
Description: Preseason 5 TESTING WEEK Day 2

Day 2

Universal Warm Ups

1. Bench Press - max reps with Bodyweight on bar

2. Weight Holds - max time (DBs = BW)

3. Airdyne - 1 mile time test

4. Plank - max time

*If an athlete weighs 140lbs, they will use 140lbs on the bench test and 70lb DBs on the weight holds

- Lie flat on a bench and set your hands
 slightly wider than shoulder width
- The bar should be directly over the shoulders
- Inhale and allow the bar to descend slowly by unlocking the elbows
- Lower the bar in a straight line to the base of the sternum (breastbone) and touch the chest
- Push the bar back up in a straight line by pressing yourself into the bench, driving your feet into the floor for leg drive, and extending the elbows

Barbell Bench Press

- Hold a set of heavy dumbbells at your side without slouching
- The minimum dumbbell weight combined should be your bodyweight (100lb athlete should use 50lb DBs), with the goal being to eventually use greater than your bodyweight
- Advanced athletes should be able to hold their bodyweight for 2+ minutes

Weight Holds

Airdyne Sprint

- 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

Preseason 5 TESTING WEEK Day 2

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

Reid linak

Daniel

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Ethan

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Great workout to end the week! Thanks Coach

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Awesome.  We are loving the app!   💪💨

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