Name: Playbook - Coach Myers - Summer Session Week 4 Day 1
Uploaded: 2025-12-08T14:31:12.184Z
Duration: 75 min
Description: Summer Session Week 4 Day 1

Dominic Lincalis

Summer Session Week 4 Day 1

Universal Warm ups

Dynamic Warm Up: 3 rounds
Banded KB Swings - 10
Band Lat Snap Downs - 20

Main Lift
Deadlift - 5 x 2 BLOCK PULLS
- Glute Bridge - 10
- Band Ys

Strength Complex: 3 rounds
Split Squat - 5/5
DB Rows - 5/5

Circuit: 5 rounds
GHR - 5-10 reps
Weighted Hyper - 20
DB Curl - 5/5
Hammer Curl - 10

Pull Up Challenge!
Hit 1 set max reps of each variation:
L-Sit
Clap
Face Pull Ups
Humphrey Pull Ups
Around the Clock
Towel Pull Ups

[Warm Ups]
Sled Pull Thru & Row - 2-3 rounds
Shoulder Mobility
Pull Ups - 2 x 10
Glute Bridge - 50 reps

Pull a sled by extending your hips. Hold on to the strap but do NOT use your arms to pull, your posterior chain should do all the work. 
For the row, face away from the sled and sit as you pull the straps towards your ribs. Focus on scapular retraction.

Sled Pull Thru and Row

Start laying prone with arms out in front in a V. Lift arms with thumbs up 10 times, thumbs down x 10, arms bent at 90° x 10, then Superman press x 10

Shoulder Mobility Routine

- Grab a pull up bar with a medium overhand grip
- Lean back slightly and engage the lats as you pull your chin above the bar
- Lower under control until your arms are almost straight, but not to a dead hang un-packed position

Pull Ups

- Same technique as the regular Glute Bridge but with only one leg in contact with the floor and the other leg in the air

Glute Bridge - Single Leg

Acclimation Warm up

Dynamic Warm Up: 3 rounds
Banded KB Swings - 10
Band Lat Snap Downs - 20

Loop a band thru the KB and stand on each end.
Perform a swing and concentrate on the hinge and powerful hip extension.

Band KB Swings

- Snap the band down as you down block and step away from the band
- Complete the prescribed number of reps on both sides

Band Snap Downs

Dynamic Warm Up 1

5 rounds:
Deadlift - 2 - BLOCK PULLS
Glute Bridge - 10
Band Ys - 10

- Elevate the bar on blocks
- Get tight to the bar with a wide stance and squat down and grab the bar (arms inside of legs) with an over/under grip
- Keep your back flat and abs engaged as you pull the weight off the ground, pushing your hips to the bar as you stand up
- Lower the weight under control to the starting position

Deadlift - Block Pulls

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground and holding a barbell resting below your hips
- Lean back so your shoulders are on the bench and position the bar above your hips
- Drive your hips up lifting the bar
- In the top position your knees should be bent at 90° and your shoulders should be near the top of the bench, with your body forming a straight line between them
- Pause at the top of the lift and squeeze your glutes
- Lower your hips slowly 
- Do not over arch thru the spine

Glute Bridge - Barbell

- Place the center of the band under both feet and grasp the opposite end in each hand
- Raise your hands forward and up overhead, making a Y
- Lower your hands back down with control

Band Ys

Main Lift: Deadlift

Strength Complex: 3 rounds
Split Squat - 5/5
DB Rows - 5/5

- Hold a pair of dumbbells at your sides
- Find yourself a step, box, bench or any other contraption that you can rest a foot on, it needs to be about knee height
- Get into a forward lunge position with torso upright, core braced and hips square to your body, with your back foot elevated on the bench
- Your leading leg should just under 2ft or so in front of bench 
- Lower until your front thigh is almost horizontal, keeping your knee in line with your foot (Don't let your front knee travel beyond your toes)
- Drive up through your front heel back to the starting position
- Complete desired reps then repeat on the opposite side

Split Squat w/ DB

- Bend over and grab a DB with your other hand on a bench or rack for support
- Keep your feet square rather than staggered and your spine straight, and head in a neutral position
- Pull the weight up and back towards your hip as you retract the scapula and squeeze the muscles in the middle of your back
- Do not twist, try to keep your shoulders level
- Lower under control and allow the lat to stretch at the bottom
- Complete desired reps then repeat on the opposite side

DB Row

Strength Complex: lower/upper

Circuit: 5 rounds
GHR - 5-10 reps
Weighted Hyper - 20
DB Curl - 10
Hammer Curl - 10

- 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

Hyper - Weighted

- Curl the dumbbells up as you fully supinate your hands
- Remain in a palms up position as you slowly lower the weight, twisting back to neutral just before the dumbbells reach your sides

DB Curls

- Hold the dumbbells in a neutral position (palms facing each other) as you curl them straight up
- Squeeze your forearms and keep your elbows at your sides
- Lower the dumbbells with control

Hammer Curls

Circuit

Pull Up Challenge!
Hit 1 set max reps of each variation:
L-Sit
Clap
Face Pull Ups
Humphrey Pull Ups
Around the Clock
Towel Pull Ups

Pull your legs straight up and out into an L-Sit. 
Hold them in place while you perform pull ups.

L-Sit Pull Ups

Pull fast
Let go at the top and clap
Grab the bar before you drop

Clap Pull Ups

Start with a wide overhand grip. 
Pull up to one side until your forehead or nose touches the back of your hand.
Repeat on the opposite side, alternating with each rep.

Pull Ups - Face Pulls

Overhand wide grip. 
Pull up and hold in the middle.
Push out side to side keeping the same elevation.  
Going right and then left = 1 rep.

Humphrey Pull Ups

Using a wide overhand grip, pull up and around in a clockwise motion.
Repeat the opposite direction (counterclockwise), alternating with each rep.

Around the Clock Pull Ups

- Drape a rolled up towel or piece of rope over a pull up bar
- Pull towards your chest and lean back slightly as you pull

Summer Session Week 4 Day 1

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