Name: Playbook - Coach Myers - Summer Session Week 3 Day 3
Uploaded: 2025-12-08T14:31:12.222Z
Duration: 60 min
Description: Summer Session Week 3 Day 3

Summer Session Week 2 Day 3

Universal Warm Ups 

Dynamic Warm Up
Weighted Box Jump - 5 x 1

Main Lift
Front Squat - 5 x 3
- Band Rows - 10

Strength Complex: 4 rounds
Close Grip Bench - 6,5,4,3
Seal Row - 5 pause reps
Neck Plank - 10 seconds

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

Challenge:
5 rounds non stop:
Weight Holds - 1 minute
Chin Up Hold til Failure
Plank - 1 minute

- Sit on a small box in front of a taller box (or equal in size), holding weights in each hand
- Lift your feet, then plant them aggressively, immediately driving up into the jump onto the taller box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box Jump - Seated and Weighted

- 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

Strength Complex: 4 rounds
Close Grip Bench - 6, 5, 4, 3
Seal Row - 5 pause reps
Neck Plank - 10 seconds

- Lie flat on a bench and set your hands at shoulder width
- Set your shoulder blades by pinching them together and driving them into the bench
- The bar should be directly over the shoulders
- Inhale and allow the bar to descend slowly by unlocking the elbows
- Lower the bar in a straight line to the base of the sternum (breastbone) and touch the chest
- Push the bar back up in a straight line by pressing yourself into the bench, driving your feet into the floor for leg drive, and extending the elbows

Close Grip Barbell Bench Press

- Lay face down on the bench 
- Row the barbell up toward the lower part of our ribs 
- Lower the bar down forward of your chest during the eccentric portion of the movement

Seal 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 - 20
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

- If you do not have an actual Reverse Hyper machine, lay across a bench or a swiss ball with your hips and legs hanging down towards the ground
- Hold on tight but do not pull yourself forward with your arms
- Bring your legs up, extending them as you tighten your gluten and spinal erectors
- Hold at the top then lower slowly and stretch

Reverse Hyper

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

Challenge:
5 rounds non stop:
Weight Holds - 1 minute
Chin Up Hold til Failure
Plank - 1 minute

- 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

Grab the bar with an underhand (supinated) grip. 
Perform a chin up and hold the top position for the prescribed time or max time.

Chin Up Hold

- 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

Challenge

Summer Session Week 3 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

Summer Session Week 3 Day 3

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