Name: Playbook - Ben Smith - D5: 4/22-4/28
Uploaded: 2024-04-08T11:35:56.794Z
Duration: 55 min
Description: D5: 4/22-4/28

Perfect sweat to shake up this damn head cold 🤧

Kimmy

1A. Bear Breathing ISO 2x :20
1B. Glute Bridge ISO 2x :20
B1. Child's Pose 1x :20
B2. Alternating Deadbug 1x8/s

Twitchy Jumping Jacks 2x12

A1. Neutral Grip DB Bench 3x8
A2. Inverted Row 3x12
B1. DB Pullover 4x12
B2. Chest Supported DB Row 4x8
C1. Seated Cable Row 3x12
C2. Bent Lateral Raise 3x12

20 min Walk Outside

Positional Parasympathetic Breathing

A1. Palms face each other throught full range of motion
A2. Separate movements if space is an issue. 

B1. Control the weight on the way down, squeeze chest and triceps at the top.

C. Limit rest here.

- 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

- Sit your glutes back onto your heels with both arms extended overhead
- Bring your forehead as close to the floor as you comfortably can

Child’s Pose

- Lying on the ground with arms extended upward, hips and knees bent to 90 degrees
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Dead Bug

Warm Up 2

- Start by standing with your feet together 
- In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Twitchy Jumping Jacks

A1. Neutral Grip DB Bench 3x8
A2. Inverted Row 3x12

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells with a neutral grip (palms facing each other) to chest level 
- Press dumbbells back up over your chest

Neutral Grip DB Bench Press

- Holding a TRX strap in each hand, get into a bent knee reverse plank position 
- Pull your body up toward the handles
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

Inverted Row

Superset

B1. DB Pullover 4x12
B2. Chest Supported DB Row 4x8

- Place your upper back on the bench, holding a single dumbbell over your chest
- Keep a slight bend at the elbow as you lower dumbbell back, until arms are extended overhead
- Focus on engaging your chest as you pull the dumbbell forward and up to starting position

DB Pullover

- Support your chest on an incline bench and hold a dumbbell in each hand
- Pull the dumbbells up toward your hips
- Pause at full contraction, engaging your back
- Lower the dumbbells back down to starting position with control

Chest Supported DB Row

C1. Seated Cable Row 3x12
C2. Bent Lateral Raise 3x12

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated Cable Row

- Hinge forward at the hips bringing your chest parallel to the floor
- Raise the dumbbells up until both arms are in line with the shoulders
- Lower the dumbbells with control

Bent Over DB Lateral Raise

Walk Outside

Deep breaths in through the nose, out the mouth

Positional Parasympathetic Breathing

D5: 4/22-4/28

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

D3: 5/6-5/12

D4: 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

D1: 4/29-5/5

D7: 4/22-4/28

D6: 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!

D5: 4/22-4/28

Community

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