Name: Playbook - Coach Myers - Summer Session Week 10 Day 3
Uploaded: 2025-12-08T14:31:11.085Z
Duration: 60 min
Description: Summer Session Week 10 Day 3

Summer Session Week 10 Day 3

Universal Warm Ups 

Dynamic Warm Up
Med Ball Rotational Pass - 2 x 5 each direction

Main Lift
Front Squat -  5 x 1 Thru band tension
OR Rack Squat thru Bands 5 x 1
- Band Rows - 10

Strength Complex: 3 rounds
DB Bench - 5
Seated Row - 5
Neck Plank - 10 seconds

Circuit: 2 rounds
Ab Wheel - 15-20
Reverse Hyper - 10 thru band tension
Behind the Back Wrist Curls - 20

Challenge:
20 minutes airdyne

- Stand with your side several feet away from a partner
- Hold a medicine ball with both hands in an athletic stance
- Begin by rotating your shoulders away from your partner or wall winding up in preparation for the throw
- Immediately reverse direction, turning your shoulders and releasing the ball to your partner as fast as you can
- Receive the ball on the toss back and repeat the exercise for the desired number of repetitions
- Complete desired reps then repeat on the opposite side

Med Ball Rotational Partner Pass

Front Squat - 5 x 1 thru band tension
Band Rows - 15

- 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

Use a band to perform rows.
Concentrate on scapular retraction.

Band Row

Front Squat

Use this rack squat variation to develop concentric power

Rack Squat thru bands

Strength Complex: 4 rounds
DB Bench - 5 
Seated Row - 5
Neck Plank - 10 seconds

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- As you press the weight, keep your lats engaged so your elbows don’t flare out
- Keep your hips in contact with the bench and your feet flat on the ground, do not dance around
- Touch the dumbbells together at the top and lower under control each rep

DB Bench

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated Row

- Start sitting on a swiss ball or a bench and walk out until only the back of your head is in contact with the bench
- Keep your legs bent at 90 degrees and bridge your hips up until your torso is parallel to the floor
- Keep your spine straight, do not bridge up onto the top of your head

Neck Plank

Strength Complex

Circuit: 3 rounds
Ab Wheel - 15-20
Reverse Hyper - 10 w/bands
Behind the Back Wrist Curls - 20

- Start kneeling with wheel in front of you, directly under shoulders
- Engage your core and roll wheel forward 
- Keep your back straight throughout movement
- Roll wheel back in towards your knees

Ab Wheel

This is a great reverse hyper variation using the GHR. You can lay over an elevated bench but this set up works best.

Reverse Hyper with Bands

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

Circuit

- During long airdyne sessions (20+ minutes) aim for an average HR 135-145 unless doing a specific distance or Calorie challenge

Airdyne

Summer Session Week 10 Day 3

In-Season 8 Week 4: Main Lift

In-Season 8: Week 4 Accessory Lift

In Season 8: Week 4 Practice Room Circuits

In-Season 8 - Week 4 Prehab & Mobility

In-Season 8: Week 4 SPEED session

In-Season 8: OPTIONAL Size & Strength

In Season 8: Week 3 Practice Room Circuits

In-Season 8 - Week 3 Prehab & Mobility

In-Season 8: Week 3 SPEED session

Summer Session Week 10 Day 3

More workouts from Coach Myers