Ben Affleck's Workout Program For The Town

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Ben Affleck's Training For The Town

Ben Affleck Workout: Mass+Torso Combo Training Day

• High Knee Walk: 2 sets of 10 yards

Walk forward, raising your knee to hip height without fully extending the leg as you step.

• High Knee Skip: 2 sets of 10 yards

Skip forward, extending fully through your push leg as you raise the opposite knee as high as possible. Continue by alternating.

• High Knee Run: 2 sets of 10 yards

Alternate raising your knees above hip level as quickly as possible. While your legs should be pumping fast, forward progress may be slow.

• Carioca-Fluid: 2 sets of 15 yards, Left & Right

Standing sideways to the direction of travel, begin by stepping out with your inside leg to the side, and then bring the opposite leg behind it, again stepping off with the inside leg. Alternate stepping in the back or front with the opposite leg to progress down the lane.

• Carioca-Long & Low: 2 sets of 15 yards, Left & Right

Standing sideways to the direction of travel, begin by stepping out with your inside leg to the side as far as possible, sitting down with your hips, and then bring the opposite leg behind it, again stepping off with the inside leg. Alternate stepping in the back or front with the opposite leg to progress down the lane, keeping your steps long and your hips low.

• LungeWalk: 2 sets of 10 yards

Facing the direction of travel, step forward with one foot and lower your hips until they are in line with your front knee. The knee should be above the foot. Drive through the heel to return to a standing position as you step forward with your opposite leg. Continue until complete.

• Backward Lunge Walk: 2 sets of 10 yards

Facing away from the direction of travel, step backwards with your foot, pressing the ball of your foot into the ground as you lower hips until your front knee nearly touches the ground. Driving through the heel of your front foot, return to a standing position as you step back with your front leg and repeat.

• Inchworm: 1 set of 10 yards

Begin by facing the direction of travel and bending over to place both hands on the ground directly in front of your feet. "Walk" both hands forward, keeping your feet in position, as far as you can. Now, keeping your hands in place, walk your feet forward until you return to the starting position with your toes next to the heels of your hands.

• Activation: Glute/Standing Internal Rotation: 3 sets of 10 reps, Left & Right

With an ankle cuff attached to one leg, raise your knee and keep it in place. Rotate your leg so that your ankle moves to the outside of the body.

• Activation: Chest/Push-Up w/Band on wrist-tension: 3 sets of 8 reps

In this pushup variation, place a band around both wrists, keeping them far enough apart to provide tension.

• Hanging Knee-Up w/Extension: 3 Sets of 15 reps
• One Leg Dumbbell Bench Squat: 4 sets of 5, 5, 10 & 10 reps
• Weighted Chin-Ups: 1 set of 5 reps, body weight
  1 set of 3 reps, 45 lbs
  1 set of 1 rep, 65 lbs
  1 set of 1 rep, 80 lbs
  1 set of 1 rep, 90 lbs
  1 set to failure, body weight
• Alternate Dumbbell Press: 1 set of 8 reps, 35 lbs
  1 set of 5 reps, 50 lbs
  1 set of 10 reps, 45 lbs
  1 set of 15 reps, 37.5 lbs
• Physio Ball Shoulder Bridge w/Extension: 3 sets of 12 reps

Place your shoulder blades on a ball with your feet flat on the floor. Allow your hips to drop, and begin the motion by extending through the hips.

• Physio Ball Reverse Crunch: 3 sets of 20 reps

Lie with back on floor and legs straight, holding physioball between ankles. Bend knees and draw them toward chest; pause. Return to start position with control; repeat for specified reps.

• One Arm Two Leg Squat and Pull: 3 sets of 10 reps, Left & Right

Perform holding a kettlebell with both hands in front of you. Squat down, flexing your knees and hips until the kettlebell touches the ground. Reverse the motion, driving through your heels. At the top of the motion, perform an upright row, bringing the kettlebell to chest level.

• Incline Dumbbell Press:1 set of 6 reps, 55 lbs
  1 set of 6 reps, 70 lbs
  1 set of 6 reps, 80 lbs
  1 set of 12 reps, 65 lbs
• Dumbbell Stiff-Legged Deadlift: 1 set of 6 reps, 40 lbs
  1 set of 6 reps, 50 lbs
  1 set of 6 reps, 55 lbs
  1 set of 6 reps, 55 lbs
• One Leg Flat Foot Sit-Up w/Twist: 3 sets of 8 reps, Left & Right

Lay on the floor with one leg straight and one leg bent. With your hands behind your head, sit up crossing the elbow to the opposite knee as you come to an upright position.

• Curl Bar Curl: 4 sets of 12 reps, Alternate Inside/Outside
• Ball Triceps: Legs Straight+Bent: 4 sets of 6-12 reps

Support yourself in the pushup position with your hands on a medicine ball. Tuck your elbows as you lower your chest to the ball, keeping your back straight.

• Shoulder Pre/Re:Open Can: 2 sets of 15 reps

• One Arm Dumbbell Triceps Kickback: 4 sets of 8 reps, Left & Right

Ben Affleck Workout: Mass+Torso, Squat+Pull

• Foam Roll: Glute: 1 set of 15 reps, Left & Right
• Foam Roll: Quads: 1 set of 10 reps, Left & Right
• Foam Roll: Lats: 1 set of 8 reps, Left & Right
• Foam Roll: IT Band: 1 set of 6 reps, Left & Right
• Stretch: IT Crossover: 1 set of 4 reps, Left & Right
• Stretch: Lunge-Ham: 1 set of 6 reps, Left & Right
• Movement: Carioca: 2 sets of 15 yards, Left & Right

Standing sideways to the direction of travel, begin by stepping out with your inside leg to the side, and then bring the opposite leg behind it, again stepping off with the inside leg. Alternate stepping in the back or front with the opposite leg to progress down the lane.

• Movement: High Knee Skip: 2 sets of 15 yards

Skip forward, extending fully through your push leg as you raise the opposite knee as high as possible. Continue by alternating.

• Activation: Glute/Lying Activation: 3 sets of 8 reps, Left, Right & Middle

Angle 1 - Glute bridge: Lay one your back with feet flat on the floor and knees bent. Drive through the floor to raise your hips.
Angle 2 - Quadruped hip extension: Start on your hands and knees. Extend one leg fully behind you, raising it as high as possible.
Angle 3 - Clam exercise: Lay on your side with your knees bent. Keeping your feet together, raise your top knee as high as you can, lower and repeat.

• Activation: Chest/Push-Up Hold: 3 sets of 20 reps
• Flexion(Hip-Shoulder) Reverse Stick Crunch: 3 sets of 15 reps

Lay on your back with your knees bent. Hold a stick above your chest, and do not move it. Raise your legs from the ground, bringing your knees to your chest until you can get your feet beneath the stick.

• Stability: Front Support w/Scapulae Re+Protraction: 3 sets of reps

In the pushup position, allow your shoulders to retract, letting your upper body sag through the shoulders. Reverse the motion by protracting your shoulder blades.

• Flexion (Shoulder-Hip) 1 Arm Turkish Sit-Up: 3 sets of 6 reps, Left & Right

Lay on the floor with one leg bent and supporting a kettlebell or dumbbell directly above your chest. Perform the situp by flexing at the hips and spine to move your torso to a near vertical position.

• Stability: Hip Lift: 3 sets of 5 reps

Lay on the floor with one ankle crossed over the other bent knee. With the bent leg, drive through the heel to raise your hips from the ground.

• Horizontal Pull: Inverted Row-Reverse Grip+Chest Touch: 4 sets of 10 reps

Using a bar supported in a rack, hang from the bar with your legs extended. Use an underhand grip to hold the bar, with your arms extended. Begin the motion by retracting your shoulder blades, pulling yourself to the bar.

• Single Leg Squat: Walking Lunge w/Bar: 3 sets of 10 reps, Left & Right

Rack a light barbell across the rear of your shoulders. Facing the direction of travel, step forward with one foot and lower your hips until they are in line with your front knee. The knee should be above the foot. Drive through the heel to return to a standing position as you step forward with your opposite leg. Continue until complete.

• Torso: Lateral Flexion Off-Bench Oblique: 3 sets of 10 reps, Left & Right

Start by laying across a bench so that it is placed under your hip. Laterally flex your body and raise your upper body up towards the ceiling. Keep your body parallel the entire time.

• Torso: Dynamic Stability Seated Chest Pass: 3 sets of 8 reps

Seated, perform a chest pass with a medicine ball to a partner.

• Horizontal Pull: 1 Arm 1 Leg Row: Dynamic: 3 sets of 8 reps, Left & Right

Standing on one leg in front a pulley, perform a row by drawing the handle to your torso, retracting your shoulder blade as you do so.

• Double Leg Squat: Body weight Squat with Band @ Knee: 4 sets of 20 reps

Position a band around the knees and keep the legs sufficiently apart to provide tension. With your hands behind your head, perform squats with your body weight for the desired number of repetitions.

• Aestetic: Close Grip Straight Bar Curl:1 set of 10 reps, 75 lbs
  1 set of 10 reps, 85 lbs
  1 set of 10 reps, 95 lbs
  1 set of 10 reps, 85 lbs
• Torso: Straight Leg Twist Crunch: 4 sets 0f 10-20 reps

Begin by laying on your back with your legs straight up in the air. Crunch upward, rotating to one side as you do so. Alternate sides.

• Vertical Pull: P-Grip Sternum Chin-Up:1 set of 8 reps, body weight
  1 set of 8 reps, 15 lbs
  1 set of 8 reps, 25 lbs
  1 set of 8 reps, 25 lbs
• Aesthetic: Dumbbell Incline Curl: 3 sets of 12 reps
• Torso: Shoulder Bridge: Feet on Bench: 3 sets of 30 reps

Laying on the floor, place your feet on a bench. Begin by driving through your feet to extend your hips. Your hands can be placed on the floor for support.

• Aestetic: Calf Raise+Lower: 3 sets to failure

Ben Affleck Workout: Mass+Torso, Press+Hip Extension

• Foam Roll: Glute-Ham Junction: 1 set of 15 reps, Left & Right
• Foam Roll: Groin: 1 set of 15 reps, Left & Right
• Foam Roll: Back+Lat: 1 set of 8 reps, Left & Right
• Foam Roll: Calf: 1 set of 15 reps, Middle, Left & Right
• Stretch: Seated Crossover: 3 sets of 5 seconds, Left & Right
• Stretch: Standing Quad: 2 sets of 10 seconds, Left & Right
• Stretch: Standing Lat: 2 sets of 10 seconds, Left & Right
• Stretch: Spiderman Open: 2 sets of 10 seconds, Left & Right

Begin in a pushup position, supporting your weight on your hands and toes. Under control, bring one foot up on the outside of your hand on the same side. Attempt to push your hips to the floor as you do so. Return that foot to the starting position and repeat on the other side.

• Activation: Glute/Band Walk, Band @ Ankle: 3 sets of 5 yards, Left, Right, Front & Back

Place band around the ankles. Keep feet a sufficient distance apart so as to provide tension. Perform slow walks in all directions.

• Activation: Shoulder/Tubing External Rotation: 3 sets of 20 reps, Left & Right
• Shoulder Bridge: 4 sets of 20 seconds

Laying on the floor with your knees bent, begin by driving through your feet to extend your hips. Your hands can be placed on the floor for support.

• Forearm Bridge: 4 sets of 20 seconds

Facedown on the floor, support your weight on your toes and forearms, keeping your body straight.

• Back Bridge: 4 sets of 20 seconds

Laying on the floor with your knees bent, support your weight on your head as you raise your back and hips up off the floor.

• Rotation: Diagonal V-Twist: 3 sets of 20 reps, Left & Right
• Flexion(Hip-Shoulder) Med Ball Overhead Sit-Up: 3 sets of 20 reps

Hold a medicine ball above your head as you lay on the floor with your knees bent. Sit up by flexing at the hips and spine to bring your torso to an upright position, holding the ball overhead.

• Flexion(Shoulder-Hip) Alt Hanging Knee-Up: 3 sets of 10-20 reps
• Horizontal Press: Dumbbell Bench Press:1 set of 8 reps, 65 lbs
  1 set of 8 reps, 85 lbs
  1 set of 8 reps, 100 lbs
  1 set of 8 reps, 110 lbs
  1 set of 8 reps, 120 lbs
• Hip Extension(Single Leg) 1 Leg Squat and Touch: 4 sets of 5 reps, Left & Right

Stand on one leg. Squat down until you can touch your foot with the opposite hand, extending your free leg behind you.

• Torso: One Leg Flat Foot Sit-Up w/Twist: 4 sets of 10 reps, Left & Right

Lay on the floor with one leg straight and one leg bent. With your hands behind your head, sit up crossing the elbow to the opposite knee as you come to an upright position.

• Vertical Press: One Arm Dumbbell Press-Strength Base:1 set of 8 reps, Left & Right, 35 lbs
  1 set of 8 reps, Left & Right, 40 lbs
  1 set of 8 reps, Left & Right, 45 lbs
  1 set of 8 reps, Left & Right, 45 lbs
• Hip Extension: Ball Leg Curl: 4 sets of 10 reps

Lay on the floor with your feet on top of a ball. Bridge up, and perform a curl by flexing the knees, drawing the ball in towards your body.

• Torso: Seated Med Ball Twist Pass: 3 sets of 8 reps, Left & Right

Seated, perform a chest pass with a medicine ball to a partner.

• Aesthetic: 1 Arm Physio Ball Cable Fly: 3 sets of 8 reps, Left & Right

• Aesthetic: Tricep Pressdown/Drop Sets: 3 drop sets of 8 reps
• Hip Extension: Reverse Bosu Hip Lift: 3 sets of 15 reps

Lay on the floor with your feet on a bosu ball. Drive through the heel to raise the hips.

• Torso: One Arm Turkish Sit-Up: 3 sets of 6 reps, Left & Right

Lay on the floor with one leg bent and supporting a kettlebell or dumbbell directly above your chest. Perform the situp by flexing at the hips and spine to move your torso to a near vertical position.