Name: Playbook - Coach Myers - W4/D5
Uploaded: 2024-02-18T22:00:08.265Z
Duration: 75 min
Description: W4/D5

[DB Warm Up]  GVT with 10 seconds rest between sets
* Squat* - 10 x 10 (light DB or BW)
* Curl & Press* - 10 x 10

[Main Lift]
* Split Squats - 4 x 1/1

[GVT Superset] 10 rounds
* Seated Row - 10
* DB Shoulder Press - 10
* DB Curls - 10

[Finisher]  Jump Rope 10 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]  GVT with 10 seconds rest between sets
* Squat* - 10 x 10 (light DB or BW)
* Curl & Press* - 10 x 10

- Stand with a set of dumbbells held at your sides
- Keep a good arch in your lower back as you sit back into a squat
- Inhale on the way down and exhale as you stand back up

Squat - DB

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

Hammer Curl & Press

[GVT Warm Up w/DBs]

- Hold a pair of dumbbells at your sides
- Find yourself a step, box, bench or any other contraption that you can rest a foot on, it needs to be about knee height
- Get into a forward lunge position with torso upright, core braced and hips square to your body, with your back foot elevated on the bench
- Your leading leg should just under 2ft or so in front of bench 
- Lower until your front thigh is almost horizontal, keeping your knee in line with your foot (Don't let your front knee travel beyond your toes)
- Drive up through your front heel back to the starting position
- Complete desired reps then repeat on the opposite side

Split Squat w/ DB

[GVT Superset] 10 rounds
* Seated Row - 10
* DB Shoulder Press - 10
* DB Curls - 10

- 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 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

- Curl the dumbbells up as you fully supinate your hands
- Remain in a palms up position as you slowly lower the weight, twisting back to neutral just before the dumbbells reach your sides

DB Curls

[GVT Superset] 10 rounds

- 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

W4/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

W1/D5

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

W1/D6

W1/D7

W2/D1

W2/D2

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!

W4/D5

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