Name: Playbook - Coach Myers - Preseason 7 Week 9 Day 4
Uploaded: 2025-11-18T21:34:53.093Z
Duration: 75 min
Description: Preseason 7 Week 9 Day 4

Day 4

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

[Power] 5 sets
Trap Bar Jumps - 2
Broad Jump - 2
Med Ball suplex - 2

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

[Accessory Circuit] 4 rounds
Sled Drag - 2 minutes
Behind the Back Wrist Curls - 10
Med Ball Body Lock - 1 minute

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

Trap Bar Jumps - 2
Broad Jump - 2
Med Ball suplex - 2

- Standing inside the trap bar, squat down and grip the handles 
- Engage your lats and keep your chest lifted
- Pull the bar up with a neutral spine to full extension 
 - Push your hips back and down as you lower near to parallel
- Explode/jump up from the bottom of the squat
- Land softly

- Crouch into a squat position and swing your arms back
- Swing your arms forward, extend the legs
- Explode forward jumping as far as you can
- Land softly

Trap Bar Jumps Paired w/ Broad Jump

- 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 w/chain weight
Weighted Chins - 3

- 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 Drag - 2 minutes
Behind the Back Wrist Curls - 10
Med Ball Body Lock carry - 1 minute

- 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

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

- Grab a heavy medicine ball in a body lock
- Keep your chest up and back straight as you walk for the prescribed distance or time

Med Ball body lock Carry

Accessory Circuit

Preseason 7 Week 9 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 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 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 9 Day 4

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