Name: Playbook - Ben Smith - D1: 4/29-5/5
Uploaded: 2024-04-08T11:37:03.729Z
Duration: 55 min
Description: D1: 4/29-5/5

Kimmy

1A. Bear Breathing ISO 2x :20
1B. Glute Bridge ISO 2x :20
2A. Half Kneeling T Spine Rotation 1x8/s
2B. Wall Contour 1x6/s

Pogo Jumps 2x8

A1. DB RDL 4x6
A2. Single Arm DB Row 4x6
B1. DB Split Squat 3x8/s
B2. Pushup to Pike 3x12
C1. Alternating Biceps Curl 4x8/s
C2. Suitcase Carry 4x100'/s

20 min Walk Outside

Positional Parasympathetic Breathing

Weekly Focus: Adding load in the main lifts, push volume this week in the accesory lifts. 

Notes continue from week one, notice changes in rep scheme.

- Hold a bear crawl position while breathing in and out with control

Bear Breathing ISO

- Lay on the floor with your legs bent, feet flat on the floor
- Push through your heels bringing your hips up into a glute bridge position
- Squeezing your glutes at full contraction
- Hold this position for desired time

Glute Bridge ISO

Warm Up 1

- Perform half kneeling T spine rotations in front of a wall
- Complete desired reps then repeat on the opposite side

Half Kneeling T Spine Rotation

- Perform upper body rotations in front of the wall
- Complete desired reps then repeat on the opposite side

Wall Contour

Warm Up 2

- Keeping a soft but minimal bend in the knees, be sure to maintain flexion in the ankles
- Jump up
- Spend as little time as possible on the ground before exploding back up to your next jump
- Think about speed and vertical power for these

Pogo Jumps

- Stand tall, holding a dumbbell in each hand
- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells down the front of the legs until you reach the lower shin
- Drive your hips forward and use your glutes and hamstrings to power back to standing

DB RDL

- Support yourself using your opposite arm
- Row the dumbbell up toward your hip while retracting your shoulder back
- Pause at full contraction
- Lower the dumbbell with control
- Complete desired reps then repeat on the opposite side

Single Arm DB Row

Superset

B1. DB Split Squat 3x8/s
B2. Pushup to Pike 3x12

- Stand tall in a staggered split stance, a dumbbell held in each hand
- Lower your back knee down toward the floor until both legs are bent to 90 degrees
- Extend both legs, returning to starting position
- Complete desired reps then repeat on the opposite side

Dual DB Split Squat

- Start with your hands just wide outside shoulder width
- Bend at the elbows, lowering your chest toward the floor
- Extend your arms, pressing yourself up to a pike position
- Keep your core engaged throughout the movement

Push-Up to Pike

C1. Alternating Biceps Curl 4x8/s
C2. Suitcase Carry 4x100'/s

- Stand tall, holding a dumbbell in each hand
- Curl one dumbbell up toward the shoulder, engaging your bicep
- Lower the dumbbell with control and repeat on the opposite side

Alternating DB Biceps Curl

- Hold a single weight by your side, keeping your chest up and shoulders back
- Walk forward for desired time or distance

Suitcase Carry

Walk Outside

Deep breaths in through the nose, out the mouth

Positional Parasympathetic Breathing

D1: 4/29-5/5

D5: 5/13-5/19

Looking forward to being sore the next two days 🫠

Lauren

D4: 5/13-5/19

D3: 5/13-5/19

D2: 5/13-5/19

D1: 5/13-5/19

D7: 5/6-5/12

D6: 5/6-5/12

D5: 5/6-5/12

D4: 5/6-5/12

D3: 5/6-5/12

Stephen

D2: 5/6-5/12

D1: 5/6-5/12

D7: 4/29-5/5

D6: 4/29-5/5

D5: 4/29-5/5

Heavy tempo goblet squats: love of my life 😍

D4: 4/29-5/5

D3: 4/29-5/5

D2: 4/29-5/5

D7: 4/22-4/28

D6: 4/22-4/28

Perfect sweat to shake up this damn head cold 🤧

D5: 4/22-4/28

D4: 4/22-4/28

D3: 4/22-4/28

It was great! Any suggestions for upper body cool down exercises? 
TIA😊

D2: 4/22-4/28

D1: 4/22-4/28

D7: 4/15-4/21

D6: 4/15-4/21

D5: 4/15-4/21

5 stars… or should I say, 5 🍑??
😂

D4: 4/15-4/21

D3: 4/15-4/21

D2: 4/15-4/21

Paula

D1: 4/15-4/21

D7: 4/8-4/14

D6: 4/8-4/14

D5: 4/8-4/15

D4: 4/8-4/15

D3: 4/8-4/14

D2: 4/8-4/14

Tis the season for running through the woods, up & down mountains.. trying to stay accountable to 3x/week here!

D1: 4/29-5/5

Community

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