Name: Playbook - Coach Myers - W4/D6
Uploaded: 2024-02-18T22:00:08.271Z
Duration: 45 min
Description: W4/D6

[Bodyweight Burner]
Superset: 10 rounds
* Pull Ups - 10
* Dips - 10

Superset: 10 rounds
* Hollow Body Hold Ups - 10 seconds
* Stability Alternates - 10 per side

[GVT Superset] 10 rounds
* Ring Rows 10
* BW Skullcrusher 10
* Push Ups 10

[Finisher] 4 rounds (no breaks)
* Lunges - 3 minutes
* Ab Wheel - 1 minute
* Plank - 1 minute
* Low Box Jumps - 1 minute

Superset: 10 rounds
* Pull Ups - 10
* Dips - 10

- Grab a pull up bar with a medium overhand grip
- Lean back slightly and engage the lats as you pull your chin above the bar
- Lower under control until your arms are almost straight, but not to a dead hang un-packed position

Pull Ups

- Grasp the parallel bars and hop up so your arms are straight
- Lean forward at about a 45-degree angle, bend at the waist, so your legs are vertical
- Pull your shoulders down and back
- Maintain this body position throughout the exercise
- Slowly bend your elbows to lower your body into the dip until your upper arms are about parallel to the ground (do not go below parallel)
- Keep your elbows tight to your body
- Straighten your arms to drive your body up to the starting position

Dips - Bodyweight

GVT Superset

Superset: 10 rounds
* Hollow Body Hold Ups - 10 seconds
* Stability Alternates - 10 per side

Start on a dip or parallel bar, point your toes and keeping legs straight, lift your hips until your knees are close to your elbows. Hold each rep for 3-5 seconds.

Hollow Body Hold Ups

- Start in a push up position 
- Slowly raising one leg and the opposite arm, holding each rep for 2 seconds at the top
- Beginners can do this positioned on all fours

Stability Alternates

GVT Core Superset

[GVT Superset] 10 rounds
* Ring Rows 10
* BW Skullcrusher 10
* Push Ups 10

- Set a rings, TRX or bar at waist height (or lower/higher depending on strength level) in a rack and lay underneath of it
- Grab the rings with an overhand grip and straighten your body out so only your feet are touching the ground
- Row your chest up to the rings, squeezing your shoulder blades together and keeping your body straight the entire time
- Lower yourself with control

Ring Rows

- Place your hands on a rack, bench, or plyo box, with your thumbs rotated up slightly so your elbows point towards the floor as they bend
- Touch your forehead to your hands then extend your arms, locking out at the top
- Keep your abs engaged and body straight the entire time

BW Skullcrusher

- 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

GVT Tri Superset

[Finisher] 4 rounds (no breaks)
* Lunges - 3 minutes
* Ab Wheel - 1 minute
* Plank - 1 minute
* Low Box Jumps - 1 minute

- 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

- 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

- 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

- Stand a few inches in front of the box
- Press hips back, lower down and explosively jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box Jump

Finisher

W4/D6

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/D6

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