Name: Playbook - Ben Smith - W1/D1 - Home Foundations
Uploaded: 2023-05-18T03:50:14.049Z
Duration: 60 min
Description: W1/D1 - Home Foundations

Madeleine Barre

Ashley

Haley

wasn’t motivated & definitely didn’t go full out today, but still got it done!

Sarah

Kayla

Traveling w/ no access to a gym and this was perfect! Got ‘er done

Eliza

Stacey Bailey

Great workout that got me sweating! I swapped the 20 min walk for a 20 min indoor cycle and it was great. My only complaint is the amount of push-ups because I’m not good at them LOL. Hopefully that’ll change soon!

Jess

This was tough for me as a beginner getting back into a movement routine. I modified a few of the exercises and used a pair of shoes to improvise as dumbbells but regardless, I was able to concentrate on my form! I can’t wait to see how much I progress! Huge shoutout to Ben for putting so much thought into the movements and the breathing!

This was perfect. No fuss, no pressure, and it got me away from my desk and work. I just grabbed my shoes and started. Loved the breath work at the end! Can’t wait to keep training 👏🏽

Drea

Lauren

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. 

Focus:
- Upper

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:
- A. Pushup 4x5

- B. T Pushups 3x4/s

- C1. Single Arm DB Floor Press 4x10/s 
- C2. DB Row 4x10

- D1. DB Hammer Curl 4x8
- D2. Pushup to Pike 4x10
- D3. Bent I-Raise 4x12
- D4. Bent Y-Raise 4x15
- D5. Bent T-Raise 4x18
- D6. High Plank 4x :20

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

- 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

- Perform a single push-up then rotate to a side plank and reach your top arm upward
- Return to starting position and repeat to the opposite side

T Push-Up

- C1. Single Arm DB Floor Press 4x10/s
- C2. DB Row 4x10

- Lay back with your knees bent and feet on the floor
- Hold one dumbbell with arm at full extension
- Slowly lower the dumbbell until your elbow touches the floor
- Press the dumbbell up to starting position
- Complete desired reps then repeat on the opposite side

DB Single Arm Floor Press

- Hinge forward at the hips until your chest is parallel to the floor
- Row the dumbbells up, engaging your back
- Pause at full contraction before lowering the dumbbells with control to starting position

DB Bent Row

Superset C

- D1. DB Hammer Curl 4x8
- D2. Pushup to Pike 4x10
- D3. Bent I-Raise 4x12
- D4. Bent Y-Raise 4x15
- D5. Bent T-Raise 4x18
- D6. High Plank 4x :20

D. Complete all movemetns in immediate succession, rest as needed. 

D1. If DB is too heavy, hold it by the ends with your palms facing one another.

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

DB Hammer Curls

- Start with your hands just wide outside shoulder width
- Bend at the elbows, lowering your chest toward the floor
- Extend your arms, pressing yourself up to a pike position
- Keep your core engaged throughout the movement

Push-Up to Pike

- Hinge forward at the hips bringing your chest parallel to the floor
- Raise both arms forward and up, forming an I with your arms and upper body
- Lower your arms back to starting position

Bent I Raise

- 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

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

Bent T Raise

- 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

Circuit D

Walk Outside

Finisher

Deep breaths in through the nose, out the mouth.

Positional Parasympathetic Breathing

Come Down

W1/D1 - Home Foundations

W1/D2 - Home Foundations

W1/D3 - Home Foundations

My form is slowly getting better, and loving the workouts so far! Tough, but learning to adapt and modify where I need to!

W2/D1 - Home Foundations

W2/D2 - Home Foundations

W2/D3 - Home Foundations

W3/D1 - Home Foundations

W3/D2 - Home Foundations

My body is sore from Monday’s workout. I’m glad I pushed myself though and still got it done!

W3/D3 - Home Foundations

W4/D1 - Home Foundations

W4/D2 - Home Foundations

You make it so functional and practical when you only have a short amount of time in your day/have to workout at home. The best!

Ben, I really think you’re trying to kill me but in the best way possible. Feeling pretty good!!

W1/D1 - Home Foundations

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