Name: Playbook - Ben Smith - D1: (04/06-04/12)
Uploaded: 2026-06-09T02:43:44.739Z
Duration: 55 min
Description: D1: (04/06-04/12)

W2/D1

Full Body

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

2A. Kang Squat 2x6
2B. SL RDL 2x8/s

Standing Vertical Jump 3x3

A. BB RDL 4x6
A. Rest 2-4 min between sets

B1. FFE Split Squat 3x8/s
B2. HK Cable Pulldown 3x10

C1. Pushup to Pike 3x12
C2. Plank 3xMax

20 min Walk Outside

Positional Parasympathetic Breathing

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

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

1- Warmup

- Start standing with feet shoulder-width apart
- Brace your core and interlace your hands behind your head
- Bend your knees and hinge at the hips until your torso is approximately parallel with the ground, or as far as you can go while maintaining a flat back and active core
- Lower your hips and lift your chest, coming into a body-weight squat position
- Squat as deeply as your mobility will allow
- From the bottom of the squat position, pull your hips back and up, lowering your chest forward until your torso is parallel to the floor (or as far as you can go)
- Drive your hips forward while lifting your chest as you return to standing, squeezing your glutes at the top of the move

Kang Squat

- Start on one leg, the opposite leg behind the body
- 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

Single Leg RDL

2- Warmup

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Explosively jump up out of squat as high as you can
- Landing softly in the knees and moving directly into the next rep

Standing Vertical Jump

- Stand with your feet hip-width apart, holding the barbell with an overhand grip, in front of your thighs
- Slowly lower the bar down the front of your legs with a slight bend in the knees, by hinging forward at the hips, sitting your glutes back and keeping your back straight
- Lower the bar until you feel a deep stretch in the glutes and hamstrings (depth will be determined by your own flexibility)
- Drive your hips forward, engaging the glutes and hamstrings to return to the standing position

Barbell RDL

B1. FFE Split Squat 3x8/s
B2. HK Cable Pulldown 3x10

- Start in a staggered split stance with your front foot elevated
- Lower your back knee down until both legs reach 90 degrees
- Extend both legs, returning to the starting position
- Complete desired reps then repeat on the opposite side

FFE Split Squat

- 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

B- Superset

- 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

- 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

C- Superset

Walk Outside

Deep breaths in through the nose, out the mouth

Positional Parasympathetic Breathing

D1: (04/06-04/12)

D3: 06/08 - 6/14

D2: 06/08 - 6/14

D1: 06/08 - 6/14

D7: 06/01 - 06/07

D6: 06/01 - 06/07

D5: 06/01 - 06/07

D4: 06/01 - 06/07

D3: 06/01 - 06/07

D2: 06/01 - 06/07

D1: 6/1 - 06/07

D6: (05/25-05/31)

D5: (05/25-05/31)

D4: (05/25-05/31)

D3: (05/25-05/31)

D2: (05/25-05/31)

D1: (05/25-05/31)

D5: (05/18-05/24)

D4: (05/18-05/24)

D3: (05/18-05/24)

D2- (05/18-05/24)

D1: (05/18-05/024)

D5: (05/11-05/17)

D4: (05/11-05/17)

D3: (05/11-05/17)

D2: (05/11-05/17)

D1: (05/11-05/17)

D5:  (05/04-05/10)

D4:  (05/04-05/10)

D3:  (05/04-05/10)

D2:  (05/04-05/10)

D1: (05/04-05/10)

D5: (04/27-05/03)

D4: (04/27-05/03)

D3: (04/27-05/03)

D2: (04/27-05/03)

D1: (04/27-05/03)

D4: (04/20-04/26)

D3: (04/20-04/26)

D2: (04/20-04/26)

D1: (04/20-04/26)

D4: (04/13-04/19)

D3: (04/13-04/19)

D2: (04/13-04/19)

D1: (04/13-04/19)

D5: (04/06-04/12)

D4: (04/06-04/12)

D3: (04/06-04/12)

D2: (04/06-04/12)

D5: (03/30-04/5)

D1: (04/06-04/12)

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