Name: Playbook - Coach Myers - Spring Session Peak - Day 1
Uploaded: 2026-06-14T22:35:36.984Z
Duration: 60 min
Description: Spring Session Peak - Day 1

Day 1
Power Complex - 3 rounds
Zercher Bands - 3
KB Swings - 5
Broad Jumps - 3

Deadlift - 6 x 1 thru bands

Weighted Chins - 5 x 1

Stations -  5 minutes max reps or sets each. 90 seconds between stations
Rope Climb 
Sled Sprint - 100ft, 2 x BW on sled
Famers Carry - 100ft, trade off with partner
Plank

Power Complex - 3 rounds
Zercher Bands - 3
KB Swings - 5
Broad Jumps - 3

- Place a loaded bar on a low rack set to the approximate height of your elbows when you are at the bottom of a squat
- Loop bands around each side or a single band over the middle of the bar and under your feet
- With a wide stance, cradle the bar in the crook of your elbows and place your crossed arms on your chest
- Keep the bar close to your chest as you stand up, driving your hips in at the top

Zercher Squat w/ Bands

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

KB Swings

- 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

Broad Jump

Power Complex

How to set up bands for deadlifts

- Get tight to the bar with a wide stance and squat down and grab the bar (arms inside of legs) with an over/under grip
- Keep your back flat and abs engaged as you pull the weight off the ground, pushing your hips to the bar as you stand up
- Lower the weight under control to the starting position, or on max effort single reps, drop the weight after locking out at the top

Deadlift - Sumo

Weighted Chin Ups

- 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

- 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

Farmers Carry

- Lie facedown on the floor with elbows directly under shoulders and forearms in front of you
- Tighten your abs as you raise up onto elbows and toes with the weight of your body spread evenly among toes and elbows
- Maintain a straight line from head to heels  (No saggy bottom or bottom raised to the sky!)
- Hold this position for desired time

*The most important thing to remember about a plank position is to keep your abs flexed and do not allow your hips to sag
If your abdominals relax and hips lower, you are putting your lower back at risk

Front Plank

Spring Session Peak - Day 1

Summer Session Week 3 Day 4

Summer Session Week 3 Day 3

Summer Session Week 3 Day 2

Summer Session Week 3 Day 1

Summer Session Week 2 Day 1

Summer Session Week 2 Day 2

Summer Session Week 2 Day 3

Summer Session Week 1 Day 1

Summer Session Week 1 Day 2

Summer Session Week 1 Day 3

Spring Session - Max Effort Week Day 1

Spring Session - Max Effort Week Day 2

Spring Session - Max Effort Week Day 3

Spring Session Peak Day 2

Spring Session Peak day 3

Week 9 Day 1

Week 9 Day 2

Week 9 Day 3

Week 9 Day 4

Dustin

Week 8 Day 1

Week 8 Day 2

Week 8 Day 3

Week 8 Day 4

Week 7 Day 1

Week 7 Day 2

Week 7 Day 3

Week 7 Day 4

Week 6 Day 1: Eccentric Emphasis

Week 6 Day 2

Week 6 Day 3

Week 5: Intensity Ramp Up, Day 1

Week 5: Intensity Ramp Up, Day 2

Week 5: Intensity Ramp Up, Day 3

Week 5: Intensity Ramp Up, Day 4

Week 4: Intensity Ramp Up, Day 1

Week 4: Intensity Ramp Up, Day 2

Week 4: Intensity Ramp Up, Day 3

Week 4: Intensity Ramp Up, Day 4

Week 3: Intensity Ramp Up, Day 1

Loving these workout’s for my son and I. I add weight to the exercises in which need more weight, but we’re on Week 3, and completed Workout #2 and already seeing results with his body/physique.

Spring Session Peak - Day 1

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