Name: Playbook - Coach Myers - Preseason 7 Week 5 Day 3
Uploaded: 2025-11-18T21:34:53.181Z
Duration: 60 min
Description: Preseason 7 Week 5 Day 3

Day 3

[Weak Link] Hips
Kneeling Circle raise - 3 x 5/5
Split hold - 3 x 10 seconds per side
Seated Raise - 3 x 3/3

Neck 
Grapplers Neck Challenge

[Conditioning]
30 minutes Zone 2 Bike or Airdyne
Keep HR 125-135

Kneel down on knees with hips extended and holding on to a rack in front of you.
Raise one knee up and out to the side then reverse directions. 
Once mobility improves add a DB or other object to go over. 
Complete 3-5 repetitions in each direction per side.

Hip Mobility - Kneeling Circle Raise

Perform a split squat and hold at the bottom position. 
Reach overhead and away from your back leg, holding for 5-10 seconds
Bring arms down and twist by rotating shoulders as you reach (arm that reaches is same side as back leg) for 5-10 seconds. 
1 set is holding each position on both sides.

Hip Mobility - Split Hold and Rotation

Sit up straight with feet put in front of you and back against a wall or bench. 
Lift your foot up and over a small object while keeping legs straight and chest up. 
Perform 3-5 lifts each direction on both sides.

Hip Mobility - Seated Raise

Lay on your back. 
Lift your head, chin to chest for 10 reps. 
Bring ear to shoulder for 10 reps on 1 side and 10 reps on the other side. 
Rotate for 10 reps 1 way and then rotate 10 reps towards the other side.

Grapplers Neck Routine - youth

Pick 2 cardio stations (or the same one twice) and do 15 minutes of each with no rest between or do 30 minutes constant of 1 station

•Bike
• Airdyne
• Jog
•Treadmill Incline walk
• Stepmill

- Stationary bike: when doing long bike sessions aim for an average HR of 130-145

Bike

- During long airdyne sessions (20+ minutes) aim for an average HR 135-145 unless doing a specific distance or Calorie challenge

Airdyne

Whenever possible do longer runs outside, but a treadmill is a good option for convenience or when the weather is bad.

Treadmill Jog or Run

Set the incline to 15% grade. Walk at 3.0-4.0 mph depending on ability.

Incline Treadmill Walk

Stand up tall, do not lean your elbows on the rails.

Stairmaster

Aerobic Grind 1 x 30minutes

Preseason 7 Week 5 Day 3

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 4

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 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 5 Day 3

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