Name: Playbook - Ben Smith - W2/D1 - Gym Foundations
Uploaded: 2023-05-18T03:50:14.297Z
Duration: 60 min
Description: W2/D1 - Gym Foundations

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

JORDAN

Focus: 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

W2/D1 - 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

Andrew

Emily

W1/D2 - Gym Foundations

Tori

W1/D3 - Gym Foundations

Hannah

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?

W2/D1 - Gym Foundations

Community

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