Name: Playbook - Ben Smith - W1/D1 - Gym Foundations
Uploaded: 2023-05-18T03:50:13.976Z
Duration: 60 min
Description: W1/D1 - Gym Foundations

Haley

Just getting back into it! Simple yet challenging. Feels gr8!

Alicia

Adam

Starting writing more workout plans Ben! This was great

Tyler

Emily

Great first workout! Looking forward to the next!

Gina

The workout was simple and easy to follow. It feels good knowing I got up early and put in some work. Hoping to become more consistent using this program.

Victoria

Great first workout! Very beginner friendly :) looking forward to the next one.

Jess

Hannah

First workout after two spine surgeries and I’m feeling great. Easy to follow and challenging but didn’t kill me. Yay.

Anna

Fantastic workout to get me started back into a routine!

Jacqueline

So good! Simple, super effective, and easy to follow. ✨

Chelsea

Monthly Focus: This is the first training block of our program, so this is an opportunity to familiarize yourself with the general set, rep, and loading schemes. This program is an introduction to many of the basic movements and will follow a standard, familiar, and repeatable structure. Look to increase your weights each week.  

Focus:
- Full Body

Warmup 1:
- 1A. Bear Breathing ISO 2x :20
- 1B. Glute Bridge ISO 2x :20

Warmup 2:
- 2A. Half Kneeling T Spine Rotation 1x8/s
- 2B. Wall Contour 1x6/s

Training:
- A1. DB RDL 3x8
- A2. Single Arm DB Row 3x10/s

- B1. Alt. DB Reverse Lunge 3x8/s
- B2. Pushups 3x8

- C1. Front Plank 3x :45
- C2. Farmer's Carry 3x60ft

Finisher:
- 20 min walk outside

Come Down:
- Positional Parasympathetic Breathing

- 1A. Bear Breathing ISO 2x :20
- 1B. Glute Bridge ISO 2x :20

- 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

Warmup 1

- 2A. Half Kneeling T Spine Rotation 1x8/s
- 2B. Wall Contour 1x6/s

- 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

Warmup 2

- A1. DB RDL 3x8
- A2. Single Arm DB Row 3x10/s

- 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 A

- B1. Alt. DB Reverse Lunge 3x8/s
- B2. Pushups 3x8

- Hold the dumbbells in the suitcase position
- Step back bringing your back knee down
- Bring your knee down until both legs are at 90 degrees
- Extend both legs reprinting to the starting position
- Repeat on the opposite side

Dual DB Reverse Lunge

- Start with your hands just wide outside shoulder width
- Bend at the elbows, lowering your chest toward the floor
- Extend your arms, engaging your chest as you press yourself up to starting position
- Keep your core engaged throughout the movement

Push-Up

Superset B

- C1. Front Plank 3x :45
- C2. Farmer's Carry 3x60ft

- Start in a forearm table-top position on the floor with elbows stacked directly under shoulders, knees bent 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

Front Plank

- Hold the weights by your sides, keeping your chest up and shoulders back
- Walk forward for desired time or distance

Farmer’s Carry (60ft)

Superset C

Walk Outside

Finisher

Deep breaths in through the nose, out the mouth.

Positional Parasympathetic Breathing

Come Down

W1/D1 - Gym Foundations

I used to hate doing weights in the gym but having this made me feel so confident and comfortable today 🥹🙏🏼

Stacey Bailey

Andrew

W1/D2 - Gym Foundations

Tori

W1/D3 - Gym Foundations

🫨 more challenging to do than read, but a good one

JORDAN

W2/D1 - Gym Foundations

W2/D2 - Gym Foundations

W2/D3 - Gym Foundations

Still loving it! Feels like a realistic time commitment for me and a good base to build weight on. Warm up is pretty short so I normally extend it.

Daniel

W3/D1 - Gym Foundations

W3/D2 - Gym Foundations

W3/D3 - Gym Foundations

W4/D1 - Gym Foundations

Hey Ben! Just finished the gym foundations program. Where do you start now? The beginning of the weekly programs?

W1/D1 - Gym Foundations

Community

More workouts from Ben Smith