Name: Playbook - Coach Myers - Preseason 5 Week 1 Day 2
Uploaded: 2025-12-08T14:31:11.983Z
Duration: 75 min
Description: Preseason 5 Week 1 Day 2

Day 2

[Warm Up]
Sled Drag - 3 minutes
Knees over Toes Warm Up protocol 
Single Leg Hops - 3 x 3

[Power] 3 sets
Med Ball Slam - 5
Band Snap Downs - 10

[Strength]
Bench Press - 4 x 3
- Ring Rows - 10
- Band Pull a Parts - 10

[Strength Complex] 3 sets
Split Squat - 4/4
DB Row - 8/8

[Accessory Circuit] 2-3 rounds
Barbell Shrugs - 10
Farmers Carry - 50m
Reverse Hyper thru bands - 10

[Warm Up]
Sled Drag - 3 minutes
Slant Sled Knee holds - 1 minute
Single Leg Hops - 3 x 3

- 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

- Loop a band or strap around your waist, a partner holding the other end
- Walk backward against the resistance given by your partner

Sled Drag (No Equipment Alternative)

Start with heels elevated on a Slant Sled or block of wood. 
Do 10 deep squats with knees over toes and upright posture. 
Hold a deep squat for 30-60 seconds 
Complete the warm up by holding the radiation Al hips extended knees over toes position for 60 seconds.

Knees over Toes Warm Up

Hop 3-5 consecutive times on one leg then on the other. Aim for distance and low ground contact time.

Single Leg Hops - Plyo

Dynamic Warm Up

[Power] 3 sets
Med Ball Slam - 5
Band Snap Downs - 10

- 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

- Snap the band down as you down block and step away from the band
- Complete the prescribed number of reps on both sides

Band Snap Downs

Power Complex

[Strength]
Bench Press - 4 x 3
- Ring Rows - 10
- Band Pull a Parts - 10

- 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

- Set a rings, TRX or bar at waist height (or lower/higher depending on strength level) in a rack and lay underneath of it
- Grab the rings with an overhand grip and straighten your body out so only your feet are touching the ground
- Row your chest up to the rings, squeezing your shoulder blades together and keeping your body straight the entire time
- Lower yourself with control

Ring Rows

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Band Pull A Parts

Main Strength Movement

[Strength Complex] 3 sets
Split Squat - 4/4
DB Row - 8/8

- Hold a pair of dumbbells at your sides
- Find yourself a step, box, bench or any other contraption that you can rest a foot on, it needs to be about knee height
- Get into a forward lunge position with torso upright, core braced and hips square to your body, with your back foot elevated on the bench
- Your leading leg should just under 2ft or so in front of bench 
- Lower until your front thigh is almost horizontal, keeping your knee in line with your foot (Don't let your front knee travel beyond your toes)
- Drive up through your front heel back to the starting position
- Complete desired reps then repeat on the opposite side

Split Squat w/ DB

- Bend over and grab a DB with your other hand on a bench or rack for support
- Keep your feet square rather than staggered and your spine straight, and head in a neutral position
- Pull the weight up and back towards your hip as you retract the scapula and squeeze the muscles in the middle of your back
- Do not twist, try to keep your shoulders level
- Lower under control and allow the lat to stretch at the bottom
- Complete desired reps then repeat on the opposite side

DB Row

DB Strength Complex

[Accessory Circuit] 2-3 rounds
Barbell Shrugs - 10
Farmers Carry - 50m
Reverse Hyper thru bands - 10

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Barbell Shrugs

- Grab a heavy set of dumbbells and stand up straight with your chest up and shoulders back
- Walk 50-100ft then return
- The minimum dumbbell weight combined should be your bodyweight (150lb athlete should use 75lb DBs), with the goal being to eventually use greater than your bodyweight

Farmers Carry

This is a great reverse hyper variation using the GHR. You can lay over an elevated bench but this set up works best.

Reverse Hyper with Bands

Accessory Circuit

Preseason 5 Week 1 Day 2

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

Preseason 5 Week 1 Day 2

More workouts from Coach Myers