Name: Playbook - Ben Smith - D6: 4/22-4/28
Uploaded: 2024-04-08T11:36:12.891Z
Duration: 45 min
Description: D6: 4/22-4/28

1A. Bear Breathing ISO 2x :20
1B. Glute Bridge ISO 2x :20
B1. High Knees 1x20m
B2. Butt Kickers 1x20m
B3. Skips for Sprints 1x20m
B4. Karaoke 1x20m/s"
Any additional warm up

A. Complete 10 minutes of the following:
5 Half Kneeling DB Press (ea)
8 Alterating Lateral Split Squat (ea)
:45 High Plank

B. Complete 3 rounds:
:90 Hard Effort Activity
3:00 Easy Effort Activity 

B. 20 min Walk Outside

Positional Parasympathetic Breathing

Today should feel similar to mid-week conditioning day. 

Load as necessary.

- 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

B1. High Knees 1x20m
B2. Butt Kickers 1x20m
B3. Power Skips 1x20m
B4. Karaoke 1x20m/s

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High Knees

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging
- Increase speed as you feel comfortable

Butt Kickers

- Skip forward, lifting your lead knee to waist height
- Keeping your back leg straight as you come off your toe
- Continue moving forward alternating legs

Power Skips

- Stand sideways to the direction you will be moving in, with your legs parallel to your shoulders, and keep your upper body straight
- Cross your right foot in front of your left and shift your weight to the ball of your right foot
- Move your left foot to the side until you have returned to your starting position
- Cross your right foot behind your left and shift your weight to the ball of your right foot
- Move your left foot to the side
- Repeat in the opposite direction

Karaoke

Warm Up 2

5 Half Kneeling DB Press (ea)
8 Alterating Lateral Split Squat (ea)
:45 High Plank

- Get into a half kneeling position, holding a single dumbbell at the same shoulder as your grounded knee 
- Press the dumbbell overhead
- Lower the dumbbell with control
- Complete desired reps then repeat on the opposite side

Half Kneeling Single Arm DB Press

- Start in a wide toed out stance
- Push your hip back as you bend your knee, lowering to one side
- Keep your opposite leg extended
- Extend your leg returning to the starting position
- Repeat to the opposite side

Alternating Lateral Split Squat

- Start in a table-top position on the floor with hands stacked directly under shoulders, knees bent and stacked directly under hips, and feet hip-width apart
- Lift both knees off the floor and straighten legs to come into a high plank position on palms, squeezing glutes together and engaging core
- Actively push away from the floor and maintain a straight line from head to heels

High Plank

A. Complete 10 minutes of the following:

B. Complete 3 rounds:
:90 Hard Effort Activity
3:00 Easy Effort Activity

Cardio Of Your Choice

Walk Outside

Deep breaths in through the nose, out the mouth

Positional Parasympathetic Breathing

D6: 4/22-4/28

Looking forward to being sore the next two days 🫠

Lauren

D4: 5/13-5/19

D3: 5/13-5/19

Kimmy

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

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!

D6: 4/22-4/28

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