Name: Playbook - Coach Myers - ____________Off Season 5 Week 12 Day 3 FINAL WEEK
Uploaded: 2025-12-08T14:31:12.294Z
Duration: 60 min
Description: ____________Off Season 5 Week 12 Day 3 FINAL WEEK

Day 3
High Volume/Light Weight (intensity De-Load)

Close Grip Bench - 5 x 20
Push Ups - max reps, then continue sets until 100 is reached.
Lat Pull Downs - 5 x 20
DB Curls - 4 x 25
Barbell Shrug - 4 x 25
Weighted Crunch - 4 x 25

- Lie flat on a bench and set your hands at shoulder width
- Set your shoulder blades by pinching them together and driving them into the bench
- The bar should be directly over the shoulders
- Inhale and allow the bar to descend slowly by unlocking the elbows
- Lower the bar in a straight line to the base of the sternum (breastbone) and touch the chest
- Push the bar back up in a straight line by pressing yourself into the bench, driving your feet into the floor for leg drive, and extending the elbows

Close Grip Barbell Bench Press

- 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

- Sit at a lat pull down machine and grab the bar with a medium-wide overhand grip
- Arch your back and pull your elbows down and back, engaging the lats
- Try to touch the bar to your collar bone, not down in front of you
- Lower the weight with control

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

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Barbell Shrugs

- Lie flat on your back with your feet flat on the floor or bench
- Hold a weight extended above you
- Now, exhale and slowly begin to roll your shoulders off the floor or bench
- Your shoulders should come up about 4 inches while your lower back remains on the floor or bench
- At the top of the movement, flex your abdominals and hold for a brief pause
- Then inhale and slowly lower yourself back down to the starting position

Weighted Crunch

____________Off Season 5 Week 12 Day 3 FINAL WEEK

In-Season 8 Week 4: Main Lift

In-Season 8: Week 4 Accessory Lift

In Season 8: Week 4 Practice Room Circuits

In-Season 8 - Week 4 Prehab & Mobility

In-Season 8: Week 4 SPEED session

In-Season 8: OPTIONAL Size & Strength

In Season 8: Week 3 Practice Room Circuits

In-Season 8 - Week 3 Prehab & Mobility

In-Season 8: Week 3 SPEED session

In-Season 8: Week 3 Accessory Lift

In-Season 8 Week 3: Main Lift

Kel Bates

In Season 8 PROGRAM OVERVIEW

In-Season 8 Week 2: Main Lift

In-Season 8: Week 2 Accessory Lift

In Season 8: Week 2 Practice Room Circuits

In-Season 8 - Week 2 Prehab & Mobility

In-Season 8: Week 2 SPEED session

In-Season 8 Week 1: Main Lift

In-Season 8: Week 1 Accessory Lift

In Season 8: Week 1 Practice Room Circuits

In-Season 8 - Week 1 Prehab & Mobility

In-Season 8: Week 1 SPEED session

Preseason 7 TESTING WEEK Day 1

Preseason 7 TESTING WEEK Day 2

Preseason 7 TESTING WEEK Day 3

Preseason 7 Week 10 Day 1

Preseason 7 Week 10 Day 2

Preseason 7 Week 10 Day 3

Preseason 7 Week 10 Day 4

Preseason 7 Week 10 Day 5

Preseason 7 Week 9 Day 1

Preseason 7 Week 9 Day 2

Preseason 7 Week 9 Day 3

Preseason 7 Week 9 Day 4

Preseason 7 Week 9 Day 5

Preseason 7 Week 8 Day 1

Preseason 7 Week 8 Day 2

Preseason 7 Week 8 Day 3

Preseason 7 Week 8 Day 4

Preseason 7 Week 8 Day 5

Preseason 7 Week 7 Day 1

Preseason 7 Week 7 Day 2

Preseason 7 Week 7 Day 3

Preseason 7 Week 7 Day 4

Preseason 7 Week 6 Day 1

Preseason 7 Week 6 Day 2

Preseason 7 Week 6 Day 3

____________Off Season 5 Week 12 Day 3 FINAL WEEK

More workouts from Coach Myers