Name: Playbook - Coach Myers - W2/D2
Uploaded: 2024-02-18T22:00:08.052Z
Duration: 45 min
Description: W2/D2

Option 1:
Boxing
• 10 minutes Shadowbox
• 6 x 3 minutes heavy Bag (30 seconds between rounds)
• 10 minutes Jump Rope 

Option 2:
30 minute AMRAP
• 10 Med Ball Slams
• Famers Carry – 200ft
• Bike or Incline Walk – 3 minutes
Finisher:
Plank
• 1 minute front
• 30 seconds each side
• 30 seconds superman
– 30 second rest
Repeat x 2 sets

Home Conditioning Options: CHOOSE 1

Home Options:
• 1. Basement steps – run 3 minutes/push ups max reps/plank 1 minute – x 3-5 rounds
• 2. 100 Lunges/100 push ups


Gym Conditioning Option:
CHOOSE WITHER THE BIKE OR BOXING WORKOUT Listed ABOVE (complete both of the main workouts for the day)

Boxing
• 10 minutes Shadowbox
• 6 x 3 minutes heavy Bag (30 seconds between rounds)
• 10 minutes Jump Rope

Stay light on your feet and move around in a disciplined boxing stance.
Keep your hands loose and throw punches from different angles as you move your head and feet.

Shadow Boxing

The key to good heavy bag work is to keep your feet moving. Stay in good position and don’t “push” the bag. Snap your punches back as fast as they go out.

Heavy Bag

- Jump rope with the rope passing under your feet once each jump
- Focus on minimal arm movement and jumping just high enough for the rope to pass

Jump Rope

Boxing Workout (option 1)

- 10 Med Ball Slams
- Farmers Carry - 200ft
- Bike or Incline Walk - 3 mins

- Hold a medicine ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Med Ball Slam

- 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

Set the incline to 15% grade. Walk at 3.0-4.0 mph depending on ability.

Incline Treadmill Walk

30 Minute AMRAP (option 2)

Plank Finisher

• 1 minute front
• 30 seconds each side
• 30 seconds superman
– 30 second rest
X 2 rounds
Advanced athletes should omit the 30 second rest

- 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

Keep your back straight and feet even. Bridge up and reach your top hand towards the ceiling

Side Plank

- Lay face down on the mat with your hands overhead and in front of you
- Arch up slightly as you lift your hands off the ground, engaging your gluten, erectors, and upper back
- Keep your thighs off the floor slightly and your head in a neutral position as you hold for the prescribed time

Superman Hold

Plank 5 minute finisher

Home Options:
• 1. Basement steps – run 3 minutes/push ups max reps/plank 1 minute – x 3-5 rounds

• 2. 100 Lunges/100 push ups

CHOOSE 1 option for a morning or second workout of the day

Run up and down your steps for the prescribed time.

Basement Steps

- 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

- Check your step in the middle of each lunge and alternate sides
- Keep chest up and control your descent
- For weighted sets use heavy DBs or KBs

Walking Lunges

Home Conditioning Options 2

W2/D2

Levi gibson

Great intro and explanation of real world examples! Let’s start this shred!

Beau Hammock

Very helpful, I appreciate the real world examples you use. Thank you

Lexvet

Shred 6 - Intermittent Fasting Strategy

Had a blast let’s see if I can stick with it!

Kel Bates

Jose

W1/D1

It was great, killed my grip but from beginning to end it was a great workout!

Angel

Kevin

W1/D2

Skipped a couple of weeks for vacation, but this brought me back to the grind mentality, thanks coach

Darren

This was ROUGH. A great test of where I’m at physically after not consistently going to the gym over the last year. It kicked my ass. Can’t feel my arms and I really had to pace myself on the treadmill sprints. Really great baseline that I can grow from.

Anthony

W1/D3

Another great way to start the day! I did 20 minutes on the bike and 20 minutes on the rowing machine. Where is the best place to find your content for nutrition and recipes now? Thank you for sharing all your content! It really helps keep me motivated. Keep up the great work!

Brice

W1/D4

As usual, killer. That warmup may have been the toughest part. That and the glute bridge. My ass is FEELING it

W1/D5

This was a lot! I’ve got a lot of work to do.

W1/D6

W1/D7

W2/D1

W2/D3

W2/D4

W2/D5

W2/D6

W2/D7

Sometimes the summary of the workout is different than the workout once you get into it. The details are different like 5/3/1 reps and sets from the summary to entering the workout. Otherwise I’ve been enjoying the program!

W2/D2

More workouts from Coach Myers