Name: Playbook - Ben Smith - W1/D2 - Gym Foundations
Uploaded: 2023-05-18T03:50:14.035Z
Duration: 60 min
Description: W1/D2 - 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

Emily

Hannah

Kayla

Chelsea

Focus:
- Full Body

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

Warmup 2:
- 2A. Scap Pushup to Crossbody Toe Touch 1x8/s
- 2B. Bent Angel 1x6

Training:
- A1. DB Goblet Squat 3x8
- A2. Single Arm DB Press 3x10/s

- B1. Goblet Split Squat 3x8/s
- B2. DB Bench Press 3x8

- C1. Straight Arm Cable Pulldown 3x10
- C2. Standing Biceps Curl 3x10

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. Scap Pushup to Crossbody Toe Touch 1x8/s
- 2B. Bent Angel 1x6

- Complete scapula push-ups by protracting and retracting through the shoulders blades
- Pike your hips up and reach one hand to touch the opposite foot
- Return to starting position and repeat to the opposite side

Scap Push-Up to Crossbody Toe Touch

- Hinge forward at the hips bringing your chest parallel to the floor
- Circle your hands from your lower back to overhead, like you are making a snow angel 
- Returning your hands back to starting position

Bent Angel

Warmup 2

- A1. DB Goblet Squat 3x8
- A2. Single Arm DB Press 3x10/s

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

Goblet Squat

- From a standing position, hold a single dumbbell at the shoulder  
- Press the dumbbell overhead
- Lower the dumbbell with control
- Complete desired reps then repeat on the opposite side

Single Arm DB Press

Superset A

- B1. Goblet Split Squat 3x8/s
- B2. DB Bench Press 3x8

- Stand tall in a staggered split stance, a dumbbell held in goblet position 
- Lower your back knee down toward the floor until both legs are bent to 90 degrees
- Extend both legs, returning to starting position
- Complete desired reps then repeat on the opposite side

Goblet Split Squat

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

DB Bench Press

Superset B

- C1. Straight Arm Cable Pulldown 3x10
- C2. Standing Biceps Curl 3x10

- Hold the attachment with a shoulder-width, overhand grip
- With straight arms, step back to tension the cable and then lean forward slightly from the hips
- Your arms should be extended overhead, with your biceps next to your ears
- Brace your abs and pull your shoulders down and back
- Without bending your arms, press the bar downward in an arc until it touches your thighs
- Keep your chest up, and core braced
- Slowly raise the attachment back up until your arms are in line with your body

Straight Arm Cable Pulldown

- Stand tall, holding a dumbbell in each hand
- Curl the dumbbells up toward the shoulders, engaging your biceps
- Lower the dumbbells with control

DB Biceps Curl

Superset C

Walk Outside

Finisher

Deep breaths in through the nose, out the mouth.

Positional Parasympathetic Breathing

Come Down

W1/D2 - Gym Foundations

Haley

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

Alicia

Adam

W1/D1 - 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/D2 - Gym Foundations

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