Name: Playbook - Coach Myers - Preseason 6 De-Load Week Day 4
Uploaded: 2025-12-08T14:31:11.038Z
Duration: 45 min
Description: Preseason 6 De-Load Week Day 4

Pump Circuit: 4 rounds
Tricep Pushdowns - 25
Cable Curls - 25
Face pulls - 25
Band Pull a Parts - 25
Sled Drag - 50m

Core:
GHR - 3 x 12
Hyper - 3 x 50
Weighted Crunch - 3 x 25

Pump Circuit: 4 rounds
Tricep Pushdowns - 25
Cable Curls - 25
Face pulls - 25
Band Pull a Parts - 25
Sled Drag - 50m

- Attach a rope attachment to a cable stack as high as possible and assume a standing position
- Grasp the rope with a neutral grip and lean forward slightly by hinging at the hips
- Initiate the movement by extending the elbows and flexing the triceps
- Push the rope downward until the elbows are almost locked out and then slowly lower under control back to the starting position
- Spread the rope apart at the bottom for a deeper contraction

Tricep Pressdowns - Cable Rope

- Grasp the cable attachment with an underhand grip
- Curl the attachment up toward the shoulders, engaging your biceps
- Lower the weight with control

Cable Curl

- Using an over hand grip pull he rope towards your forehead as you pull your elbows up

Note: can be done with a band in place of the cable.

Cable Face Pulls

- 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

- 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

Pump Circuit

- 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

- Set up in a hyperextension machine with your feet anchored and torso roughly perpendicular to your legs at a 45 degree angle
- Begin in a hinged position with your arms crossed and initiate the movement by flexing your glutes
- Extend the hips and finish with your body in a straight line

Hypers

- Lie flat on your back with your feet flat on the floor or bench
- Hold a weight extended above you
- Now, exhale and slowly begin to roll your shoulders off the floor or bench
- Your shoulders should come up about 4 inches while your lower back remains on the floor or bench
- At the top of the movement, flex your abdominals and hold for a brief pause
- Then inhale and slowly lower yourself back down to the starting position

Weighted Crunch

Preseason 6 De-Load Week Day 4

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