Name: Playbook - Coach Myers - W2/D5
Uploaded: 2024-02-18T22:00:08.088Z
Duration: 75 min
Description: W2/D5

[DB Warm Up] 3 rounds
• Goblet Squat – 10 pause reps
• Hammer Curl & Press – 10 pause reps (pause at ear for 3 seconds on the way down)
• Renegade Rows – 5 pause reps per side (pause at top of row)
– 1 minute rest – 
[Main Lift]
• DB Step Ups – 5 x 3/3

[Strength Complex] 5 rounds
• Seated Row – 5
• Barbell Glute Bridge – 5 pause reps

5/10/20 Superset
• DB Shoulder Press - 5
• Plate Raise - 10
• DB Shrugs - 20
• Weighted Cable Crunches - 20

[Finisher]
Jump Rope 12 minutes

Home Option:
• 1. Mile Run max effort
Gym Options:
• 1. Incline Treadmill intervals
•2 miles rolling intervals: 1:30 Jog/:45 stride/:15 sprint
• 2. Airdyne – 20 minutes max distance/Calories

[DB Warm Up] 3 rounds
• Goblet Squat – 10 pause reps
• Hammer Curl & Press – 10 pause reps (pause at ear for 3 seconds on the way down)
• Renegade Rows – 5 pause reps per side (pause at top of row)
– 1 minute rest –

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up


*Video is showing DB goblet squat with a 5/1/1tempo. Unless other wise noted, use normal time under tension.

Goblet Squat - DB

- Curl the DBs straight up without twisting, then press keeping the neutral hand position
- Lower back down under control

Hammer Curl & Press

- Begin in push up position with dumbbells in both hands
- Row dumbbell toward your hip and lower back down
- Repeat with the opposite arm 
- Lower chest towards the ground
- Press through your arms to lift back up

Renegade Rows

DB Warm Up

- Start a few inches away from the bench or box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Keep your chest up (avoid leaning forward) as you step up onto a bench or plyo box
- Bring first foot down, then second foot and repeat on opposite side

(R+L= 1 rep)

DB Step Ups

[Strength Complex] 5 rounds
• Seated Row – 5
• Barbell Glute Bridge – 5 pause reps

- 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

- 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

Strength Complex

5/10/20 Superset
• DB Shoulder Press - 5
• Plate Raise - 10
• DB Shrugs - 20
• Weighted Cable Crunches - 20

- Stand with your feet at shoulder width and a set of dumbbells over top of your shoulders
- Press the weights up and gradually in, touching them together lightly at the top
- Lower under control back to your ears
- Athletes with shoulder issues should hold the weights in a neutral (palms facing ears) grip
- To perform an ISO press keep one DB extended over head while you press the other one, alternating sides with each rep

DB Shoulder Press

- Raise the plate forward and up until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest the plate on your legs at the bottom

Plate Raise

- 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

Keep your hips high and stretch your abs at the top, then crunch forward, breath out and squeeze your abs as you bring your elbows towards your thighs. Do not sit back.

Cable Crunch

5/10/20 superset

- 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

Run outside for the prescribed time or distance

Run - roadwork

Home Conditioning Option 5

Gym Conditioning Options:
•1. Incline Treadmill intervals
2 miles rolling intervals: 1:30 Jog/:45 stride/:15 sprint
• 3. Airdyne – 20 minutes max distance/Calories

Set the incline to 15%
Speed to 8-10mph depending on ability. 
Carefully step on to running treadmill, holding the rails during transition for balance.
Run on your toes and use your hamstrings to “kick”.
Rest on side rails between sprints.

Incline Treadmill Sprints

- During long airdyne sessions (20+ minutes) aim for an average HR 135-145 unless doing a specific distance or Calorie challenge

Airdyne

Gym Conditioning Options 5

W2/D5

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

W2/D5

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