Name: Playbook - Coach Myers - Summer Session Week 3 Day 2
Uploaded: 2026-06-14T22:35:36.937Z
Duration: 60 min
Description: Summer Session Week 3 Day 2

Summer Session Week 3 Day 2

Warm Up Circuit: 3 rounds
Band Rotational Press - 10
Plyo push up - 5
Superman Press - 10

Lower Body:
DB Lunges - 5/5, 3/3, 2/2

Upper Body:
DB Bench - 2 x 10, 3 x 5
- between every set: 10 Lat Pull downs

BACK BY POPULAR DEMAND:
Ultimate Pump:
DB Skulls 20,15,10,5,20
Shrugs - 20,15,10,5,20

Plank positions - 6 minutes total

Warm Up Circuit: 3 rounds
Band Rotational Press - 10
Plyo push up - 5
Superman Press - 10

- Start with a light band or split band
- Keeping elbows up, pull towards your face then perform external rotation
- Press overhead then resist as the band tension pulls you back to starting position

Band Rotational Press

Start with both hands on a med ball. 
Drop down until your chest touches the med ball then explode back up into starting position.
Low contract time for your hands on the ground is the key.

Plyo Push Up - Drop Downs

- Lay face down on the mat with your hands overhead and in front of you
- Arch up slightly as you lift your hands off the ground, engaging your glutes, erectors, and upper back
- Keep your thighs off the floor slightly and your head in a neutral position as you perform a press, keeping your arms parallel to the floor and squeezing your lats at the “bottom” position
- Advanced athletes can hold light weights in their hands

Superman Press

Warm up Circuit

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg

Dumbbell walking lunges

- 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

- Lay on the floor or a bench with a set of dumbbells extended over your chest
- Keeping your hands in a neutral position (palms facing in), let your arms drift back slightly and bend your elbows until the weights are on either side of your head
- Immediately extend your arms and bring them back to the starting position

DB Skullcrusher

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Barbell Shrugs

- 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

Summer Session Week 3 Day 2

Summer Session Week 3 Day 4

Summer Session Week 3 Day 3

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 1

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.

Summer Session Week 3 Day 2

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