Name: Playbook - Coach Myers - Summer Session Week 7 Day 3
Uploaded: 2024-04-22T01:54:47.379Z
Duration: 60 min
Description: Summer Session Week 7 Day 3

Summer Session Week 7 Day 3
*pause reps

Universal Warm Ups 

Dynamic Warm Up
Med Ball Rotational Pass - 2 x 5 each direction

Main Lift
Front Squat - 4 x 2*
- Band Rows - 10

Strength Complex: 4 rounds
DB Bench - 5*
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:
4 rounds 
Airdyne sprints 45/15 x 3
100 push-ups

- Stand with your side several feet away from a partner
- Hold a medicine ball with both hands in an athletic stance
- Begin by rotating your shoulders away from your partner or wall winding up in preparation for the throw
- Immediately reverse direction, turning your shoulders and releasing the ball to your partner as fast as you can
- Receive the ball on the toss back and repeat the exercise for the desired number of repetitions
- Complete desired reps then repeat on the opposite side

Med Ball Rotational Partner Pass

Front Squat - 4 x 2* 
Band Rows - 15
*3 second pause at bottom

- 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
DB Bench - 5* pause reps
Seated Row - 5* pause reps
Neck Plank - 10 seconds

- 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

- 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:
4 rounds non stop:
Airdyne Sprint - 45 sec easy/15 sec sprint x 3
Push Ups - 100 reps total

Airdyne Sprint

- Start with your hands just outside the shoulders 
- Keep your core tight and body straight as you lower your chest to the floor
- Keep your head in a neutral position and exhale as you press your body back to starting position

Push Ups

Challenge

Summer Session Week 7 Day 3

Off Season 6 Week 5 Day 3

Off Season 6 Week 5 Day 2

Off Season 6 Week 5 Day 1

Off Season 6 - Week 4 Day 1

Off Season 6 Week 4 Day 2

Off Season 6 Week 4 Day 3

Maybe include more core but other than that a great workout.

Reid linak

Daniel

Off Season 6 Week 4 optional lift

Off Season 6 Week 3 Day 1

Off Season 6 Week 3 Day 2

Off Season 6 Week 3 Day 3

Off Season 6 Week 3 Optional Lift

Ultimate Pump rep scheme explained

Off Season 6 Week 2 Day 1

Off Season 6 Week 2 Day 2

Off Season 6 Week 2 Day 3

Off Season 6 OPTIONAL WORKOUT

Hard. Good. How do I know how much weight I should use for each exercise? 
Some of them like curls were too heavy, and deadlifts were a bit too light

Santhosh

Off Season 6 Week 1 Day 1

Off Season 6 Week 1 Day 2

Off Season 6 Week 1 Day 3

Youth Peak Season Workout 2

Off Season 6: De-Load week 2 Day 1

Cohen Reer

Have been doing these workouts since I was in 8th grade. I'm now a junior. Really love these workouts

Ethan

Off Season 6: De-Load week 2 Day  2

Off Season 6: De-Load week 2 Day 3

Off Season 6: De-Load week OPTIONAL WORKOUT

Off Season Meal Plan

Off Season 6 De-Load Week 1 Day 1

Off Season 6 De-Load Week 1 Day 2

Off Season 6 De-Load Week 1 Day 3

Peak Season Week 5 Day 1

Peak Season Week 5 - optional Day 2

Peak Season - optional week day lift

Peak Season Week 4 Day 1

Peak Season Week 4 Day 2

Peak Season Week 3 Day 1

Peak Season Week 3 Day 2

Peak Season Week 3 - Optional Strength workout

Peak Season - Week 2 Day 1

Peak Season Week 2 Day 2

Zsolt

Peak Season - Week 1 Day 1

Peak Season Week 1 Day 2

Peak Season Week 1 - Optional Strength workout

Peak Season - Optional Post Practice Circuit

In Season 6 Week 11 - Day 1

In Season 6 Week 11 Day 2

In Season 6 Week 11- optional lift

In Season 6: Week 10 Day 1

In Season 6 - Week 10 Day 2

Great workout to end the week! Thanks Coach

Chris Cecile

Awesome.  We are loving the app!   💪💨

Summer Session Week 7 Day 3

More workouts from Coach Myers