Name: Playbook - Coach Myers - Summer Session - CHALLENGE WEEK Day 1
Uploaded: 2024-04-22T01:54:47.316Z
Duration: 60 min
Description: Summer Session - CHALLENGE WEEK Day 1

It was awesome for my first time and love the videos and explanations.

Chase Karenbauer

[Challenges]
1. Weighted Chins - 1RM
+ BW Max Reps
2. Weighted Dips - 1RM 
+ BW Max Reps
3. Weight Holds - BW Max Time
4. Run - 1 mile for time

- Hang plates or a dumbbell from a weighted belt (Other options are a weighted vest or squeezing a medicine ball between your knees) 
- Grab a medium underhand grip on the bar for chin ups and a wide overhand grip for pull ups and pull until your chin is over the bar
- Lower under control and do not go to a dead hang (unpacked) position

Weighted Chin Ups or Pull Ups

- Grab the bar with a medium underhand grip
- Pull yourself up until your chin is over the bar
- Lower under control until your arms are almost straight, but not to a dead hang un-packed position

Chin Ups

- Hang plates or a dumbbell from a weighted belt 
- Grasp the parallel bars and hop up so your arms are straight
- Lean forward at about a 45-degree angle, bend at the waist, so your legs are vertical
- Pull your shoulders down and back
- Maintain this body position throughout the exercise
- Slowly bend your elbows to lower your body into the dip until your upper arms are about parallel to the ground (do not go below parallel)
- Keep your elbows tight to your body
- Straighten your arms to drive your body up to the starting position

Dips - Weighted

- Grasp the parallel bars and hop up so your arms are straight
- Lean forward at about a 45-degree angle, bend at the waist, so your legs are vertical
- Pull your shoulders down and back
- Maintain this body position throughout the exercise
- Slowly bend your elbows to lower your body into the dip until your upper arms are about parallel to the ground (do not go below parallel)
- Keep your elbows tight to your body
- Straighten your arms to drive your body up to the starting position

Dips - Bodyweight

- Hold a set of heavy dumbbells at your side without slouching
- The minimum dumbbell weight combined should be your bodyweight (100lb athlete should use 50lb DBs), with the goal being to eventually use greater than your bodyweight
- Advanced athletes should be able to hold their bodyweight for 2+ minutes

Weight Holds

Run outside for the prescribed time or distance

Run - roadwork

Summer Session - CHALLENGE WEEK Day 1

Off Season 6 Week 5 Day 3

Off Season 6 Week 5 Day 2

Off Season 6 Week 5 Day 1

Off Season 6 - Week 4 Day 1

Off Season 6 Week 4 Day 2

Off Season 6 Week 4 Day 3

Maybe include more core but other than that a great workout.

Reid linak

Daniel

Off Season 6 Week 4 optional lift

Off Season 6 Week 3 Day 1

Off Season 6 Week 3 Day 2

Off Season 6 Week 3 Day 3

Off Season 6 Week 3 Optional Lift

Ultimate Pump rep scheme explained

Off Season 6 Week 2 Day 1

Off Season 6 Week 2 Day 2

Off Season 6 Week 2 Day 3

Off Season 6 OPTIONAL WORKOUT

Hard. Good. How do I know how much weight I should use for each exercise? 
Some of them like curls were too heavy, and deadlifts were a bit too light

Santhosh

Off Season 6 Week 1 Day 1

Off Season 6 Week 1 Day 2

Off Season 6 Week 1 Day 3

Youth Peak Season Workout 2

Off Season 6: De-Load week 2 Day 1

Cohen Reer

Have been doing these workouts since I was in 8th grade. I'm now a junior. Really love these workouts

Ethan

Off Season 6: De-Load week 2 Day  2

Off Season 6: De-Load week 2 Day 3

Off Season 6: De-Load week OPTIONAL WORKOUT

Off Season Meal Plan

Off Season 6 De-Load Week 1 Day 1

Off Season 6 De-Load Week 1 Day 2

Off Season 6 De-Load Week 1 Day 3

Peak Season Week 5 Day 1

Peak Season Week 5 - optional Day 2

Peak Season - optional week day lift

Peak Season Week 4 Day 1

Peak Season Week 4 Day 2

Peak Season Week 3 Day 1

Peak Season Week 3 Day 2

Peak Season Week 3 - Optional Strength workout

Peak Season - Week 2 Day 1

Peak Season Week 2 Day 2

Zsolt

Peak Season - Week 1 Day 1

Peak Season Week 1 Day 2

Peak Season Week 1 - Optional Strength workout

Peak Season - Optional Post Practice Circuit

In Season 6 Week 11 - Day 1

In Season 6 Week 11 Day 2

In Season 6 Week 11- optional lift

In Season 6: Week 10 Day 1

In Season 6 - Week 10 Day 2

Great workout to end the week! Thanks Coach

Chris Cecile

Awesome.  We are loving the app!   💪💨

John

Jared

January - optional lift

Optional Practice Room Finisher

Summer Session - CHALLENGE WEEK Day 1

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