Name: Playbook - Ben Smith - W2/D1 - Home Foundations
Uploaded: 2023-05-18T03:50:14.245Z
Duration: 60 min
Description: W2/D1 - Home Foundations

Ashley

Sarah

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

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

W2/D1 - Home Foundations

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Haley

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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!

Stacey Bailey

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

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