Name: Playbook - Coach Myers - Preseason De-Load Week Day 3
Uploaded: 2025-12-08T14:31:12.019Z
Duration: 60 min
Description: Preseason De-Load Week Day 3

1. 40 minutes Bike or Airdyne zone 2 HR

2. Hip mobility - 3 sets each:
Kneeling Raises
Split Holds
Seated Raises

3. Core Rotational/Anti-Rotational
Cable Twists - 3 x 10
Cable Chops - 3 x 10
Stability Alternate to Crunch - 3 x 10

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

Bike

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

Grasp a low cable handle with both hands. 
Twist away from the base while extending the cable away from you. 
Repeat number of reps on each side.

Cable Core Rotations

Stand perpendicular to a rack while holding a low cable.
Chop up and across your body. 
Keep your core tight and do not rotate.

Cable Chops

Beginners start on all fours.
Advanced athletes start in push up position.
Lift one arm and the opposite leg.
Hold briefly then pull your knee across your body to the opposite elbow.
Repeat on the opposite side.

Stability Alternate to Crunch

Preseason De-Load Week Day 3

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In-Season 8: Week 1 Accessory Lift

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