Name: Playbook - Coach Myers - Preseason 7 Week 10 Day 4
Uploaded: 2025-11-18T21:34:53.071Z
Duration: 75 min
Description: Preseason 7 Week 10 Day 4

Day 4

[Warm Up]
Sled Pull Thru & Row - 2 sets each
Shoulder Mobility

[Strength Speed]
Zercher Squat thru bands - 5, 3, 2, 1
Single Leg Glute Bridge - 5/5

[Strength Complex] 4 rounds
DB Lunge - 5, 3, 2, 1
Renegade Row - 5/5

[Work Capacity] 5 rounds
Farmers Carry - 150ft
Plate Raises - 10

Pull a sled by extending your hips. Hold on to the strap but do NOT use your arms to pull, your posterior chain should do all the work. 
For the row, face away from the sled and sit as you pull the straps towards your ribs. Focus on scapular retraction.

Sled Pull Thru and Row

Start laying prone with arms out in front in a V. Lift arms with thumbs up 10 times, thumbs down x 10, arms bent at 90° x 10, then Superman press x 10

Shoulder Mobility Routine

[Strength] 4 sets
Zercher Squat - 5,3,2,1 w/bands
- Band Y's - 10
- Single Leg Glute Bridge - 5/5

- Place a loaded bar on a low rack set to the approximate height of your elbows when you are at the bottom of a squat
- Loop bands around each side or a single band over the middle of the bar and under your feet
- With a wide stance, cradle the bar in the crook of your elbows and place your crossed arms on your chest
- Keep the bar close to your chest as you stand up, driving your hips in at the top

Zercher Squat w/ Bands

- Place the center of the band under both feet and grasp the opposite end in each hand
- Raise your hands forward and up overhead, making a Y
- Lower your hands back down with control

Band Ys

- Same technique as the regular Glute Bridge but with only one leg in contact with the floor and the other leg in the air

Glute Bridge - Single Leg

[Speed Strength]

[Strength Complex] 4 rounds
DB Lunge - 5/5, 3/3, 2/2, 1/1
Renegade Row - 5/5

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg

Dumbbell walking lunges

- Begin in push up position with dumbbells in both hands
- Row dumbbell toward your hip and lower back down
- Repeat with the opposite arm 
- Lower chest towards the ground
- Press through your arms to lift back up

Renegade Rows

[Strength Complex]

[Work Capacity] 5 rounds
Farmers Carry - 150ft
Plate Raises - 10

- 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

- Raise the plate forward and up until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest the plate on your legs at the bottom

Plate Raise

[Work Capacity]

Preseason 7 Week 10 Day 4

In Season 8 PROGRAM OVERVIEW

In-Season 8 Week 1: Main Lift

In-Season 8: Week 1 Accessory Lift

In-Season 8: OPTIONAL Size & Strength

In Season 8: Week 1 Practice Room Circuits

In-Season 8 - Week 1 Prehab & Mobility

In-Season 8: Week 1 SPEED session

Preseason 7 TESTING WEEK Day 1

Preseason 7 TESTING WEEK Day 2

Preseason 7 TESTING WEEK Day 3

Preseason 7 Week 10 Day 1

Preseason 7 Week 10 Day 2

Preseason 7 Week 10 Day 3

Preseason 7 Week 10 Day 5

Preseason 7 Week 9 Day 1

Preseason 7 Week 9 Day 2

Preseason 7 Week 9 Day 3

Preseason 7 Week 9 Day 4

Preseason 7 Week 9 Day 5

Preseason 7 Week 8 Day 1

Preseason 7 Week 8 Day 2

Preseason 7 Week 8 Day 3

Preseason 7 Week 8 Day 4

Preseason 7 Week 8 Day 5

Preseason 7 Week 7 Day 1

Preseason 7 Week 7 Day 2

Preseason 7 Week 7 Day 3

Preseason 7 Week 7 Day 4

Preseason 7 Week 6 Day 1

Preseason 7 Week 6 Day 2

Preseason 7 Week 6 Day 3

Preseason 7 Week 6 Day 4

Preseason 7 Week 6 Day 5

Preseason 7 Week 6 Day 6

Alec

Preseason 7 Week 5 Day 1

Preseason 7 Week 5 Day 2

Preseason 7 Week 5 Day 3

Preseason 7 Week 5 Day 4

Preseason 7 Week 4 Day 1

Preseason 7 Week 4 Day 2

Preseason 7 Week 4 Day 3

If theres no rope climb available,  how many reps would u recommend doing of rope pull ups? I did 3x5.

Preseason 7 Week 10 Day 4

More workouts from Coach Myers