Name: Playbook - Coach Myers - Preseason 7 Week 4 Day 4
Uploaded: 2025-11-18T21:34:53.205Z
Duration: 75 min
Description: Preseason 7 Week 4 Day 4

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

Day 4

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

[Power] 3 sets
Rack Power Shrugs - 2
Med Ball suplex - 2
Med Ball Slam - 2

[Strength]
Front Squat - 5 x 2 PIN SQUAT
- Band Y's - 10

[Strength Complex] 3 sets
Weighted Dips - 5
Rope Climb - 1

[Accessory Circuit] 2-3 rounds
Sled Sprint - 50m
Behind the Back Wrist Curls - 20

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

[Power] 3 sets
Rack Power Shrugs - 2
Med Ball suplex - 2
Med Ball Slams - 2

Set a bar low in a rack at knee height or slightly below.
Grab the bar with a shoulder width double overhand grip.
Perform a “power shrug” by pulling the bar off the rack swiftly. 
The goal is bar speed and triple extension.

Rack Power Shrugs

- Squat down with a wide stance and grab a med ball
- In one swift motion pick the ball up and arch thru your hips as you come up onto your toes and slam the ball behind you

Med Ball Suplex

- 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

Power Complex

[Strength]
Front Squat - 5 x 2 - PIN SQUAT
- Band Y's - 10

Set a rack to the barbell height at the bottom of your squat. 
Perform a concentric emphasis squat by getting under the bar and standing up. Lower under control but reset at the bottom of doing more than 1 repetition.

Front Squat - Pin Squat

- 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

Main Strength Movement

[Strength Complex] 3 sets
Weighted Dips - 5
Rope Climb - 1

- Hang plates or a dumbbell from a weighted belt 
- Grasp the parallel bars and hop up so your arms are straight
- Lean forward at about a 45-degree angle, bend at the waist, so your legs are vertical
- Pull your shoulders down and back
- Maintain this body position throughout the exercise
- Slowly bend your elbows to lower your body into the dip until your upper arms are about parallel to the ground (do not go below parallel)
- Keep your elbows tight to your body
- Straighten your arms to drive your body up to the starting position

Dips - 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

Strength Complex

[Accessory Circuit] 2-3 rounds
Sled Sprint - 50m
Behind the Back Wrist Curls - 20

- Load a prowler sled and stand facing it at arm’s length
- Grip each bar with one hand either with your arms straight or elbows flexed
- Hinge at the waist keeping your spine neutral and your chest/head up
- Drive your feet into the floor to push the sled forward
- Place one foot in front of the other in a sprint

Sled Push/Sled Sprint

Hold a loaded bar behind your back with palms facing away from your legs.
Roll the bar down your fingers then back up.
Contract your forearms fully at the top.

Behind the back wrist curls

Accessory Circuit

Preseason 7 Week 4 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 Week 4 Day 4

Community

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