Name: Playbook - Coach Myers - Summer Session Week 3 Day 4
Uploaded: 2026-06-14T22:35:36.927Z
Duration: 45 min
Description: Summer Session Week 3 Day 4

Summer Session Week 3 Day 4

Weighted Seated Box Jumps - 5 x 2

Lateral Lunge - 3 x 5/5

Rotational Work: 3 rounds
Rotational Med Ball Slam - 5/5
KB Rotational Swing - 5/5
Iranian Rows - 8/8

Hamstring Single Leg Sliders - 3 x 5/5

Core Circuit: 3 rounds
Plate Arches - 10
Plate Russian Twist - 10
Chinese Push Ups - 10

- 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

- Stand with your feet hip-width apart with a slight bend in your knees
- While maintaining a neutral spine and an upright chest position, slowly take a big step to the side, and shift your bodyweight over your lead leg
- As your foot contacts the ground, bend your hips and knees while simultaneously sitting your hips back until your shin is in a fairly upright position
- Your knee should finish over your second and third toes, and your foot should be pointed forward
- As you sit back into the lunge position, allow your chest to move forward over your bent leg
- Your opposite leg should be straight and your foot should be pointed forward
- Pause for a second at the bottom of the movement
- To begin the upward movement, keep your chest high, and push your entire foot into the ground, using your glute and quad to push back to an upright position
- Both legs should finish next to each other as you return to the starting position
- Repeat to the opposite side

(R+L= 1 rep)

Lateral Lunges

Rotational Work: 3 rounds
Rotational Med Ball Slam - 5/5
KB Rotational Swing - 5/5
KB Gorilla Rows - 8/8

- Grab a medicine ball with both hands and hold it at your waist, feet shoulder width apart
- Rotate the ball clockwise up overhead and then slam it down against the ground
- Repeat the motion rotating the ball counter clockwise for the slam

Med Ball Rotational Slam

- Rotate kettlebell from one side to the other bringing the kettlebell straight over and across
- Rotate hips and feet towards the side the kettlebell is raised

KB rotational swings

- Start by standing with your feet wider than shoulder-width apart with two kettlebells on the floor between your feet
- Hinge forward, bending the knees and grasp the kettlebells by the horns
- Alternating back and forth for desired reps or time

KB Gorilla Rows

Rotational Work

- Place a light weight underneath your heels (you can also use sliders, a towel or any other item that will allow you to slide your heels across the floor)
- Lay on your back with your legs extended
- Begin the movement by flexing the knees,
- Continue bringing the heels closer to you, sliding them on the floor
- At full knee flexion, raise one leg off the floor and extend it straight out, reverse the movement slowly to return to the starting position
- Complete desired reps then repeat on the opposite side

Hamstring Plate Sliders - SL Eccentric

Core Circuit: 3 rounds
Plate Arches - 10
Plate Russian Twist - 10
Chinese Push Ups - 10

- Hold a plate at waist level, standing with feet shoulder width apart
-  Bring the plate up, over and down in a arc then repeat in the opposite direction
- Keep your abs tight and your arms as straight as possible
- Do not allow your hips to twist or turn
- Keep your glutes flexed and hips pushed forward/upright the entire time

Plate Arches

- Holding a weight plate with both hands directly in front of your chest, start seated on a floor with knees bent and heels firmly planted
- Lean back slightly so that your abdominals are engaged and you are balancing on your sit bones
- While keeping your lower body as still as possible, twist your torso side to side

Plate Russian Twists

Place your hands out in front of you in a Diamond. 
Engage your core and maintain pelvic tilt. 
Press up maintaining a rigid spine.

Chinese Push ups

Core Circuit

Summer Session Week 3 Day 4

Summer Session Week 3 Day 3

Summer Session Week 3 Day 2

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 4

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