Name: Playbook - Coach Myers - Summer Session PEAK WEEK Day 3
Uploaded: 2024-04-22T01:54:47.329Z
Duration: 60 min
Description: Summer Session PEAK WEEK Day 3

Day 3
Posterior Chain warm Up: 1 set each
GHR - 10
Hyper - 25
Hanging Hamstring Holds - 10 seconds
Sled Walks - 2 minutes

Max Effort
Front Squat - 3, 2, 1, 1, 1
(Work up to max single in 3-4 attempts

Core: 3 rounds
Stability Alternates - 10/10
Weighted Crunch - 20
Core KB Passes - 30 seconds each direction


Challenges:
Airdyne - 100 Calorie Challenge
Bar Hang - max time

Posterior Chain Circuit: 3 rounds
GHR - 10
Hyper - 25
Hanging Hamstring Holds - 10 seconds
Sled Walks - 2 minutes

- Adjust the foot hold on the Glute Ham Raise so that your knees are slightly behind (not on top of) the pad
- Kneel at the starting position and bend forward by lengthening the hamstrings
- Allow your lower back to bend at the bottom then return back up by contracting the hamstrings and curling your body back up
- Maintain a straight line from your knees thru your hips to your shoulders

GHR - Glute Ham Raise

- Set up in a hyperextension machine with your feet anchored and torso roughly perpendicular to your legs at a 45 degree angle
- Begin in a hinged position with your arms crossed and initiate the movement by flexing your glutes
- Extend the hips and finish with your body in a straight line

Hypers

- Hang from a pull up bar and curl your feet up behind you, contracting your hamstrings
- Squeeze a med ball between your ankles or have a partner load a heavy one on top of your ankles
- Keep your hips forward and knees back as you hold for the prescribed time

Hanging Hamstring Med Ball Holds

- Load a prowler sled and stand facing away, either holding the pull straps or belt looped around the waist
- Simply pull the sled by walking forward with your torso upright

Sled Walks

Posterior Chain Circuit

- Grab a Barbell in a front rack position
- Keep your elbows up as you sit back into a full squat
- Extend both legs, driving through your heels to return to starting position
- Athletes with poor shoulder mobility may need to hold the bar with arms crossed
- Beginners may need to use DBs, a kettlebell, or a medicine ball as an alternative

Front Squat - Barbell

Core: 3 rounds
Stability Alternates - 10/10
Weighted Crunch - 20
Core KB Passes - 30 seconds each direction

- Start in a push up position 
- Slowly raising one leg and the opposite arm, holding each rep for 2 seconds at the top
- Beginners can do this positioned on all fours

Stability Alternates

- Lie flat on your back with your feet flat on the floor or bench
- Hold a weight extended above you
- Now, exhale and slowly begin to roll your shoulders off the floor or bench
- Your shoulders should come up about 4 inches while your lower back remains on the floor or bench
- At the top of the movement, flex your abdominals and hold for a brief pause
- Then inhale and slowly lower yourself back down to the starting position

Weighted Crunch

Keep core tight and hips extended as you pass the KB around your back.

Core KB Passes

Core Circuit

Airdyne Sprint

Hang from a bar for the prescribed time or max time. Keep your lats engaged.

Bar Hang

Summer Session PEAK WEEK Day 3

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