Name: Playbook - Coach Myers - Week 7 Day 1
Uploaded: 2026-06-14T22:35:37.053Z
Duration: 60 min
Description: Week 7 Day 1

Day 1
***sets marked incorporate 6 second negative

Goblet Squat - 3 x 2***

Deadlift - 5, 3, 2, 2, 1
- single leg glute bridge - 5/5
- Ring Ys - 10

Weighted Chins - 3 x 2***

Ultimate Pump Supersets:
Straight Arm Lat pull downs
DB Curls

Reverse Hyper
Neck Plank (seconds)

- 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

Deadlift - 5, 3, 2, 2, 1
- single leg glute bridge - 5/5
- Ring Ys - 10

- Get tight to the bar with a wide stance and squat down and grab the bar (arms inside of legs) with an over/under grip
- Keep your back flat and abs engaged as you pull the weight off the ground, pushing your hips to the bar as you stand up
- Lower the weight under control to the starting position, or on max effort single reps, drop the weight after locking out at the top

Deadlift - Sumo

- Same technique as the regular Glute Bridge but with only one leg in contact with the floor and the other leg in the air

Glute Bridge - Single Leg

- Place the center of the band under both feet and grasp the opposite end in each hand
- Raise your hands forward and up overhead, making a Y
- Lower your hands back down with control

Band Ys

Deadlift

Weighted Chin Ups

Ultimate Pump Supersets:
Straight Arm Lat pull downs
DB Curls

- Attach a wide grip handle to a cable stack and assume a standing position
- Grasp the handle with a pronated grip (double overhand) at roughly shoulder width and lean forward slightly by hinging at the hips
- Keep the elbow slightly flexed and initiate the movement by depressing the shoulder blades and extending the shoulders
- Pull the bar to your thigh until the lats are fully contracted and then slowly lower the weight under control

Straight Arm Lat Pull Downs

- 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

Ultimate Pump Superset 1

- If you do not have an actual Reverse Hyper machine, lay across a bench or a swiss ball with your hips and legs hanging down towards the ground
- Hold on tight but do not pull yourself forward with your arms
- Bring your legs up, extending them as you tighten your gluten and spinal erectors
- Hold at the top then lower slowly and stretch

Reverse Hyper

- Start sitting on a swiss ball or a bench and walk out until only the back of your head is in contact with the bench
- Keep your legs bent at 90 degrees and bridge your hips up until your torso is parallel to the floor
- Keep your spine straight, do not bridge up onto the top of your head

Neck Plank

Ultimate Pump Superset 2

Week 7 Day 1

Summer Session Week 3 Day 4

Summer Session Week 3 Day 3

Summer Session Week 3 Day 2

Summer Session Week 3 Day 1

Summer Session Week 2 Day 1

Summer Session Week 2 Day 2

Summer Session Week 2 Day 3

Summer Session Week 1 Day 1

Summer Session Week 1 Day 2

Summer Session Week 1 Day 3

Spring Session - Max Effort Week Day 1

Spring Session - Max Effort Week Day 2

Spring Session - Max Effort Week Day 3

Spring Session Peak - Day 1

Spring Session Peak Day 2

Spring Session Peak day 3

Week 9 Day 1

Week 9 Day 2

Week 9 Day 3

Week 9 Day 4

Dustin

Week 8 Day 1

Week 8 Day 2

Week 8 Day 3

Week 8 Day 4

Week 7 Day 2

Week 7 Day 3

Week 7 Day 4

Week 6 Day 1: Eccentric Emphasis

Week 6 Day 2

Week 6 Day 3

Week 5: Intensity Ramp Up, Day 1

Week 5: Intensity Ramp Up, Day 2

Week 5: Intensity Ramp Up, Day 3

Week 5: Intensity Ramp Up, Day 4

Week 4: Intensity Ramp Up, Day 1

Week 4: Intensity Ramp Up, Day 2

Week 4: Intensity Ramp Up, Day 3

Week 4: Intensity Ramp Up, Day 4

Week 3: Intensity Ramp Up, Day 1

Loving these workout’s for my son and I. I add weight to the exercises in which need more weight, but we’re on Week 3, and completed Workout #2 and already seeing results with his body/physique.

Week 7 Day 1

More workouts from Coach Myers