Name: Playbook - Ben Smith - W2/D2 - Home Foundations
Uploaded: 2023-05-18T03:50:14.306Z
Duration: 60 min
Description: W2/D2 - Home Foundations

Sarah

Ashley

wasn’t motivated today, still got it done!

Nina

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

W2/D2 - Home Foundations

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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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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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