Name: Playbook - Ben Smith - W1/D1 - BW Foundations
Uploaded: 2023-05-18T03:50:13.962Z
Duration: 45 min
Description: W1/D1 - BW Foundations

Travel won’t get the best of me this time :)

my hamstrings are telling me i haven’t worked them in a while lol. but overall good!

Clare

Focus:
- Lower: Squat Emphasis

Training:
- A1. Shin Box Rotations 3x8/s
- A2. Hamstring Ankle Rock 3x6/s
- A3. Alt Lateral Split Squat 3x6/s

- B1. Low Ceiling Lunge Rocks 3x8/s
- B2. Squat To Hop Back 3x6
- B3. Tempo Squat (3:0:3) 3x6

- C1. Single Leg Glute Bridge 3x8/s
- C2. Hamstring Bridge 3x :20
- C3. Alt Deadbug 3x8/s

Come Down:
- Positional Parasympathetic Breathing

- A1. Shin Box Rotations 3x8/s
- A2. Hamstring Ankle Rock 3x6/s
- A3. Alt Lateral Split Squat 3x6/s

-From a seated position, have your front leg in a 90 degree angle and your back leg in a 90 degree angle
- One hip internally rotated and the other hip externally rotated
- Rotate, switching the legs so they are positioned the opposite
- Repeating back and forth for time or reps

Shin Box Rotation

- From a half kneeling position, sit your hips back to stretch the hamstring
- Shift your weight forward to stretch the ankle
- Complete desired reps then repeat on the opposite side

Hamstring Ankle Rock

- 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

Lateral Split Squat

Circuit A

- B1. Low Ceiling Lunge Rocks 3x8/s
- B2. Squat To Hop Back 3x6
- B3. Tempo Squat (3:0:3) 3x6

- Maintaining a low bent knee position, do one lunge forward, putting the weight in your front foot to propel yourself back, swinging that same leg directly into a reverse lunge
- Complete desired reps then repeat on the opposite side

Low Ceiling Lunge Rocks

- Sit into a deep squat position
- Place both hands on the ground in front of you
- Hop your feet back and roll back into starting position

Squat to Hop Back

- Stand with feet shoulder width apart 
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension

Tempo Squat

Circuit B

- C1. Single Leg Glute Bridge 3x8/s
- C2. Hamstring Bridge 3x :20
- C3. Alt Deadbug 3x8/s

- Lay on the floor with your legs bent, feet flat on the floor
- Raise and extend one leg off the ground
- Push through your heel bringing your hips up into a single leg glute bridge position
- Squeezing your glutes at full contraction
- Lower back to starting position with control
- Complete desired reps then repeat on the opposite side

Single Leg Glute Bridge

- Lying on the ground, lift your hips up into a hamstring bridge position
- Hold this position for desired time

Hamstring Bridge

- 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

Circuit C

Positional Parasympathetic Breathing

W1/D1 - BW Foundations

W1/D2  - BW Foundations

W1/D3 - BW Foundations

W1/D4  - BW Foundations

W1/D5  - BW Foundations

BW for the win.. at the beach this week and needed something!

Kimmy

W2/D1 - BW Foundations

God bless bodyweight on vacation 🙏🏼

W2/D2  - BW Foundations

W2/D3  - BW Foundations

Last day at beach and no weights… this BW programming was perfect!!

W1/D1 - BW Foundations

Community

More workouts from Ben Smith