Name: Playbook - Coach Myers - Summer Session Week 4 Day 2
Uploaded: 2025-12-08T14:31:12.189Z
Duration: 60 min
Description: Summer Session Week 4 Day 2

Summer Session Week 4 Day 2


Universal Warm Ups 

Dynamic Warm Up
Med Ball Slam & Chest Pass - 25 reps w/partner

Main Lift 
DB Bench - 5 x 5
- Seated or T-Bar Row - 10
- Band Pull-a-parts - 10

Strength Complex: 3 rounds
Weighted Dips - 5 
DB Shrugs - 10 heavy pauses 

Circuit: 3 rounds
Farmers Carry - 50m (BW or heavier)
Sled Drag - 100m

1 set max reps of each Push Up Variation:
Hands Up
Chinese Push Up
Med Ball Side to Side
Med Ball Drop Downs
Feet Elevated
Diamond
Ring Push Up

Slam the med ball then pass it directly towards your partners chest. Do not lob it up in an arc.

Med Ball Slam & Chest Pass

Main Lift 
DB Bench - 5 x 5
- Seated or T-Bar Row - 10
- Band Pull-a-parts - 10

- 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

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Band Pull A Parts

Main Lift - DB Bench

Strength Complex: 3 rounds
Weighted Dips - 5
DB Shrugs - 10 heavy pause reps

- Hang plates or a dumbbell from a weighted belt 
- Grasp the parallel bars and hop up so your arms are straight
- Lean forward at about a 45-degree angle, bend at the waist, so your legs are vertical
- Pull your shoulders down and back
- Maintain this body position throughout the exercise
- Slowly bend your elbows to lower your body into the dip until your upper arms are about parallel to the ground (do not go below parallel)
- Keep your elbows tight to your body
- Straighten your arms to drive your body up to the starting position

Dips - Weighted

- Grab either a set of Dumbbells or a loaded barbell (use an over/under grip on the barbell) and shrug your shoulders straight up, squeezing at the top
- Allow the weight to stretch your traps as you lower it but do not bend forward or roll your shoulders

DB Shrugs

Strength Complex

Circuit: 3 rounds
Farmers Carry - 50m (BW or heavier)
Sled Drag - 100m

- Grab a heavy set of dumbbells and stand up straight with your chest up and shoulders back
- Walk 50-100ft then return
- The minimum dumbbell weight combined should be your bodyweight (150lb athlete should use 75lb DBs), with the goal being to eventually use greater than your bodyweight

Farmers Carry

- Load a prowler sled and stand facing it, either holding the pull straps or belt looped around the waist (Can also be done from the sled handles by gripping each bar with one hand and your arms straight)
- Simply pull the sled by walking backward with your torso upright

Sled Drag

Circuit: carry & drag

1 set max reps of each Push Up Variation:
Hands Up
Chinese Push Up
Med Ball Side to Side
Med Ball Drop Downs
Feet Elevated
Diamond
Ring Push Up

- At the bottom of the push up pause at the ground
- Lift your hands and squeeze your shoulder blades together
- Forcefully strike the ground and push up
- Keep your body rigid

Hands Up Push Ups

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

Start with one hand on the med ball. 
Explode up and over, dropping down as the other hand lands on the med ball.
Switch sides until the reps are not slow and explosive.

Med Ball Plyo Push Ups - side to side

- Start with both hands on a medicine ball in a diamond position
- Drop down with both hands on the side of the ball then explode up once your chest touches the ball
- Catch yourself in the original narrow push up position, pause then repeat

Plyo Push Up - Med Ball Drop Downs

- Form a diamond with your hands 
- Keep your abs tight (do not hinge at the waist) as you perform push ups
- Also be conscious of where your elbows are, do not allow them to flare out

Push Ups - Diamond

- Place your feet on an elevated surface 
- Bend at the elbows to come down 
- Engage your chest as you come up

Push Up - Feet Elevated

- The closer the rings are to the floor the more difficult these will be
- Keep the rings close to your sides and don’t let them flare out as you press up
- Touch your wrists together at the top

Ring Push Ups

Push Up Challenge

Summer Session Week 4 Day 2

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

Summer Session Week 4 Day 2

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