Name: Playbook - Coach Myers - W4/D1
Uploaded: 2024-02-18T22:00:08.177Z
Duration: 60 min
Description: W4/D1

Jack

Day 1:

[GPP] 5 rounds 
Sled Drag - 1 minute
Farmers Carry - 1 minute
Lunges - 1 minute

[Lower Body Strength]
Goblet Squat - 5 x 5 (1/5/1 tempo)
Pull a parts - 12

[Upper Body Strength] 5 rounds
Single Arm DB Chest Press - 6/6
DB Row - 8/8
Band Face Pulls - 10

[Finisher] - 2 rounds
Push ups - 10
Side Plank - 15 sec each side
Superman Hold - 30 seconds
Plank - 30 seconds

Sled Drag - 1 minute
Farmers Carry - 1 minute
Lunges - 1 minute

- 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

- 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

- 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

[GPP]

Goblet Squat - 5 x 5 (1/5/1 tempo)
Pull a parts - 12

- 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 (1/5/1 Tempo)

- 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

[Lower Body Strength]

Single Arm DB Chest Press - 6/6
DB Row - 8/8
Band Face Pulls - 10

- Begin by lying supine on a flat bench with one dumbbell above your chest
- Lower the dumbbell to chest level 
- As you press the weight, keep your lats engaged so your elbow doesn’t flare out
- Keep your hips in contact with the bench and your feet flat on the ground, do not dance around
- Complete desired reps then repeat on the opposite side

6R/6L

DB Single Arm Bench Press

- 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

8R/8L

DB Row

- Attach a band to a rack
- Using an over hand grip pull it towards your forehead as you pull your elbows up

Band Face Pulls

[Upper Body Strength]

Push ups - 10
Side Plank - 15 sec each side
Superman Hold - 30 seconds
Plank - 30 seconds

- 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

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

- 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

[Finisher]

W4/D1

The Posterior Chain 500

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Awesome circuit.  We’re loving the app!!!   How bout a Bo Bassett match week circuit?

John

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First go through with the little guys, started slow, but they liked it!

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Great for a quick after school workout with the kid!

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Great! My son was able to watch the videos and I was able to work him through pretty efficiently watching it prior to starting. State tournament is 5 days away!

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W1/D2

W1/D3

Another great workout.  Love that these focus on developing all necessary strengths for wrestling.  Definitely sport specific!  Thanks! 💪💨

Jacob

W2/D1

Great dynamic workout. I grew up around a dad who instilled strength and conditioning from a young age and I kept doing it through college soccer at USAFA. This exactly what young athletes need. Especially learning the form before they hit puberty.

W4/D1

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