Name: Playbook - Ben Smith - W1/D3 - Gym Foundations
Uploaded: 2023-05-18T03:50:14.200Z
Duration: 60 min
Description: W1/D3 - Gym Foundations

Tori

Andrew

Emily

JORDAN

Hannah

Jacqueline

Focus :
- Full Body

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

Warmup 2 :
- 2A. Tempo Squat (4:1:4) 2x5
- 2B. Dynamic Glute Bridge 2x5

Training :
- A1. B Stance RDL 3x8/s
- A2. Neutral Grip Pulldown 3x8

- B1. DB Lateral Step Up 3x8/s
- B2. Half Kneeling Single Arm Cable Pulldown 3x10/s

- C1. Incline DB Press 2x10
- C2. Cable Face Pull 2x12

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. Tempo Squat (4:1:4) 2x5
- 2B. Dynamic Glute Bridge 2x5

Notes:
2A. Tempo is :04 down, :01 at the bottom, :04 up

- 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

- Lay on the floor with your legs bent, feet flat on the floor
- Push through your heels explosively bringing your hips up into a glute bridge position
- Lower back to starting position

Dynamic Glute Bridge

Warmup 2

- A1. B Stance RDL 3x8/s
- A2. Neutral Grip Pulldown 3x8

- 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

- Grab the bar with a neutral grip
- Lean back slightly, keeping your chest up 
- Pull the bar down to your upper chest, engaging your lats throughout the exercise
- Pause at full contraction
- Release the weight back to starting position with control

Neutral Grip Lat Pulldown

Superset A

- B1. DB Lateral Step Up 3x8/s
- B2. Half Kneeling Single Arm Cable Pulldown 3x10/s

- Standing next to a bench or box, holding a dumbbell in each hand
- Place your foot on top of the bench
- Drive through your heel to stand up bringing your opposite leg up
- With control lower yourself back down
- Complete desired reps then repeat on the opposite side

DB Lateral Step Ups

- From a half kneeling position pull the cable attachment down and back
- Engaging your lat as you row
- Extend your arm back to starting position
- Complete desired reps then repeat on the opposite side

Half Kneeling Single Arm Cable Pulldown

Superset B

- C1. Incline DB Press 2x10
- C2. Cable Face Pull 2x12

- Begin by lying on an inline bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Incline DB Bench Press

- Grasp the cable attachment with both hands
- Pull the attachment toward your face, elbows going wide
- Pause at full contraction
- Release the cable back to starting position with control

Cable Face Pull

Superset C

Walk Outside

Finisher

Deep breaths in through the nose, out the mouth.

Positional Parasympathetic Breathing

Come Down

W1/D3 - Gym Foundations

Haley

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

Alicia

Adam

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

W1/D2 - Gym Foundations

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

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/D3 - Gym Foundations

Community

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