Name: Playbook - Coach Myers - Preseason 6 Week 9 Day 2
Uploaded: 2025-12-08T14:31:10.793Z
Duration: 75 min
Description: Preseason 6 Week 9 Day 2

Day 2

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

[Speed]
Hill or Stair Sprints - 6 x 20 seconds (2-3 minutes rest between each)
OR
Treadmill Sprints - 10mph 15% incline - 15 sec on/45 sec off x 10

[Strength Complex] 4 rounds
Close Grip Bench - 3
DB Rows - 5/5
Band Pull a parts - 15

[Accessories]
Copenhagen Plank - 3 x 5 per side
Weighted Hypers - 3 x 10
Rope Climbs - 5
Neck Plank - 3 x 30 seconds

[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

Set the incline to 15%
Speed to 8-10mph depending on ability. 
Carefully step on to running treadmill, holding the rails during transition for balance.
Run on your toes and use your hamstrings to “kick”.
Rest on side rails between sprints.

Incline Treadmill Sprints

Run the steps. 
Skip every other step.
Try to run with a natural stride.
Strike down into the step rather than “reaching”

Stair Sprint (every other step)

[Strength]
Close Grip Bench - 5 x 3
-DB Rows - 5/5
- Band Pull a Parts - 10

- Lie flat on a bench and set your hands at shoulder width
- Set your shoulder blades by pinching them together and driving them into the bench
- 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

Close Grip Barbell Bench Press

- 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

- 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

Strength Complex

Perform a side bridge with one foot on top of a bench. 
Use your adductors to squeeze your bottom leg up and hold your body in place.
Hold for 5-10 seconds per rep per side

Copenhagen Plank

- 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

Hyper - Weighted

- Start by sitting on the ground and climb the rope hand over hand
- Never let either arm get fully extended

- Beginner: wrap your legs around the rope to assist

- Intermediate: Do not use your legs

- Advanced:  Sit in an L-Sit the entire time with your legs straight out in front of you

Rope Climb - Legless

- Start sitting on a swiss ball or a bench and walk out until only the back of your head is in contact with the bench
- Keep your legs bent at 90 degrees and bridge your hips up until your torso is parallel to the floor
- Keep your spine straight, do not bridge up onto the top of your head

Neck Plank

Preseason 6 Week 9 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

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

Preseason 6 Week 9 Day 2

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