Name: Playbook - Ben Smith - W1/D2 - Home Foundations
Uploaded: 2023-05-18T03:50:14.120Z
Duration: 60 min
Description: W1/D2 - Home Foundations

Sarah

Ashley

Kayla

Had limited time this morning, still burned so good

Eliza

feeling great, but also feeling dead💀 thanks Coach Ben!

Stacey Bailey

This one was tough! Definitely need to work on my form and get some dumbbells! Onward and upward!

Loved this! Dead bugs are my fave. Turned my 20 min walk into 40 💪🏽

Drea

Focus:
- Lower

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:
- A. Pogo Jump 4x6

- B. Goblet Squat 4x8

- C1. DB RDL 4x10
- C2. DB Glute Bridge 4x10

- D1. B Stance RDL 3x8/s
- D2. Alternating Lateral Split Squat 3x8/s
- D3. Alternating Deadbug 3x8/s
- D4. Suitcase Carry 3x30ft/s

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

- Keeping a soft but minimal bend in the knees, be sure to maintain flexion in the ankles
- Jump up
- Spend as little time as possible on the ground before exploding back up to your next jump
- Think about speed and vertical power for these

Pogo Jumps

- 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

- C1. DB RDL 4x10
- C2. DB Glute Bridge 4x10

- 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

- Lay on the floor with your legs bent, feet flat on the floor
- Hold a dumbbell at the hips
- Push through your heels bringing your hips up into a glute bridge position
- Squeezing your glutes at full contraction
- Lower back to starting position with control

DB Glute Bridge

Superset C

- D1. B Stance RDL 3x8/s
- D2. Alternating Lateral Split Squat 3x8/s
- D3. Alternating Deadbug 3x8/s
- D4. Suitcase Carry 3x30ft/s

- Start in a B stance, one foot slightly in front of the other
- Hinge at the hips and keep your upper body tight
- Come down to shin height and pull up engaging your hamstrings and glutes
- Complete desired reps then repeat on the opposite side

B Stance RDL

- 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

- 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

- Hold a single weight by your side, keeping your chest up and shoulders back
- Walk forward for desired time or distance

Suitcase Carry (30ft)

Circuit D

Walk Outside

Finisher

Deep breaths in through the nose, out the mouth.

Positional Parasympathetic Breathing

Come Down

W1/D2 - Home Foundations

Madeleine Barre

Haley

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

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

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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/D2 - Home Foundations

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