Name: Playbook - Coach Myers - Week 9 Day 4
Uploaded: 2026-06-14T22:35:37.025Z
Duration: 60 min
Description: Week 9 Day 4

Day 4

Pop up to broad jump to box jump - 5 x 1

Lateral Lunge - 3 x 3/3*** pause at top and bottom

Front Squat - 3***, 2***, 1***pause reps thru band tension

Circuit: 5 rounds
OH Carry - 25m per side
Rope Climb - 1
Med Ball Slam - 10

Farmers Carry - 3 x 50m

Pop up - Broad Jump - Box Jump

- Stand with your feet hip-width apart with a slight bend in your knees
- While maintaining a neutral spine and an upright chest position, slowly take a big step to the side, and shift your bodyweight over your lead leg
- As your foot contacts the ground, bend your hips and knees while simultaneously sitting your hips back until your shin is in a fairly upright position
- Your knee should finish over your second and third toes, and your foot should be pointed forward
- As you sit back into the lunge position, allow your chest to move forward over your bent leg
- Your opposite leg should be straight and your foot should be pointed forward
- Pause for a second at the bottom of the movement
- To begin the upward movement, keep your chest high, and push your entire foot into the ground, using your glute and quad to push back to an upright position
- Both legs should finish next to each other as you return to the starting position
- Repeat to the opposite side

(R+L= 1 rep)

Lateral Lunges

- Grab a Barbell in a front rack position
- Keep your elbows up as you sit back into a full squat
- Extend both legs, driving through your heels to return to starting position
- Athletes with poor shoulder mobility may need to hold the bar with arms crossed
- Beginners may need to use DBs, a kettlebell, or a medicine ball as an alternative

Front Squat - Barbell

Back Squat: how to set up bands

Farmers Carry

Circuit: 5 rounds
OH Carry - 25m per side
Rope Climb - 1
Med Ball Slam - 10

Use a single DB or KB for overhead carry’s. Keep your core tight and shoulders level.

O.H. Carry - single arm

- Start by sitting on the ground and climb the rope hand over hand
- Never let either arm get fully extended

- Beginner: wrap your legs around the rope to assist

- Intermediate: Do not use your legs

- Advanced:  Sit in an L-Sit the entire time with your legs straight out in front of you

Rope Climb - Legless

- Hold a medicine ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Med Ball Slam

Circuit

Week 9 Day 4

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

Dustin

Week 8 Day 1

Week 8 Day 2

Week 8 Day 3

Week 8 Day 4

Week 7 Day 1

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 9 Day 4

More workouts from Coach Myers