Name: Playbook - Ben Smith - D2: 4/29-5/5
Uploaded: 2024-04-08T11:37:14.747Z
Duration: 55 min
Description: D2: 4/29-5/5

Kimmy

1A. Bear Breathing ISO 2x :20
1B. Glute Bridge ISO 2x :20
2A. Scap Pushup to Cross Body Toe Touch 1x8/s
2B. Bent Angel 1x8

Plyo Pushups 2x6

A1. DB Bench Press 4x6
A2. DB Plank Pullthrough 4x12/s
B1. Incline DB Bench 3x8
B2. Cable Face Pull 3x10
C1. Seated Shoulder Press 4x10
C2. DB Lateral Raise 4x12

20 min Walk Outside

Positional Parasympathetic Breathing

Remember you can use bands for any/all cable movements, if necessary.

B. Separate movements if space doesn't allow for supersets.

- 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

- Complete scapula push-ups by protracting and retracting through the shoulders blades
- Pike your hips up and reach one hand to touch the opposite foot
- Return to starting position and repeat to the opposite side

Scap Push-Up to Crossbody Toe Touch

- Hinge forward at the hips bringing your chest parallel to the floor
- Raise both arms, firing a Y with your upper body and arms
- Lower your arms back to starting position

Bent Y Raise

Warm Up 2

- Start in a push-up position 
- Lower your chest down by bending at the elbows
- Press explosively off the floor so that your hands lift off briefly
- Land soft in the elbows and repeat

Plyo Push-Up

A1. DB Bench Press 4x6
A2. DB Plank Pullthrough 4x12/s

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

DB Bench Press

- Begin in a high plank position with a dumbbell placed on one side of your body
- Lift the opposite hand and pull the dumbbell through to the other side
- Repeating back and forth for time or reps

DB Plank Pull Through

Superset

B1. Incline DB Bench 3x8
B2. Cable Face Pull 3x10

- Begin by lying on an inline bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Incline DB Bench Press

- Grasp the cable attachment with both hands
- Pull the attachment toward your face, elbows going wide
- Pause at full contraction
- Release the cable back to starting position with control

Cable Face Pull

C1. Seated Shoulder Press 4x10
C2. DB Lateral Raise 4x12

- Sit holding a dumbbell in each hand, elbows forward of shoulders
- Press the dumbbells overhead
- Lower the dumbbells with control

Seated DB Shoulder Press

- Stand tall, holding a dumbbell in each hand
- Maintaining a slight bend in the elbows, raise the dumbbells laterally to shoulder height
- Lower the dumbbells with control

DB Lateral Raise

Walk Outside

Deep breaths in through the nose, out the mouth

Positional Parasympathetic Breathing

D2: 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

D1: 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!

D2: 4/29-5/5

Community

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