Name: Playbook - Coach Myers - Preseason 7 Week 7 Day 4
Uploaded: 2025-11-18T21:34:53.138Z
Duration: 75 min
Description: Preseason 7 Week 7 Day 4

Day 4

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

[Power] 5 sets
Deadlift thru Bands - - 1 @50-60% 1RM
Broad Jump - 2
Med Ball suplex - 2

[Strength Complex] 3 sets
DB Split Squats - 2/2
Weighted Chins - 2

[Accessory Circuit] 4 rounds
Sled Sprint - 50m + 50m slow
Behind the Back Wrist Curls - 25

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] 5 sets

Deadlift thru Bands - - 1 @50-60% 1RM
Broad Jump - 2
Med Ball suplex - 2

How to set up bands for deadlifts

Deadlift w/ Bands + Plyo Contrast

- 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

Power Complex

[Strength Complex] 3 sets
DB Split Squat - 2/2
Weighted Chins - 2

- Hold a pair of dumbbells at your sides
- Find yourself a step, box, bench or any other contraption that you can rest a foot on, it needs to be about knee height
- Get into a forward lunge position with torso upright, core braced and hips square to your body, with your back foot elevated on the bench
- Your leading leg should just under 2ft or so in front of bench 
- Lower until your front thigh is almost horizontal, keeping your knee in line with your foot (Don't let your front knee travel beyond your toes)
- Drive up through your front heel back to the starting position
- Complete desired reps then repeat on the opposite side

Split Squat w/ DB

Weighted Chin Ups

Strength Complex

[Accessory Circuit] 4 rounds
Sled Sprint - 50m + 50m slow
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 7 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

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Preseason 7 TESTING WEEK Day 2

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Alec

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Preseason 7 Week 5 Day 2

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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 7 Day 4

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