Name: Playbook - Ben Smith - D1: (05/11-05/17)
Uploaded: 2026-06-09T02:43:44.641Z
Duration: 55 min
Description: D1: (05/11-05/17)

W3/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

A1. Trap Bar DL 3x3
A2. Box Jump 3x3
A. Minimal rest between A1 and A2, think of this as one giant set of 6 reps

B1. Supported SL RDL 4x8/s
B2. HK Cable Chop/Lift 4x10/s

C1. 3-mo. Breathing 3x :30
C2. Waiter's Carry 3x60'/s

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

B- 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

A1. Trap Bar DL 3x3
A2. Box Jump 3x3
A. Minimal rest between A1 and A2, think of this as one giant set of 6 reps

- Step into the middle of the hexagon and get into the starting position
- Your feet should be shoulder-width apart
- Hinge forward at your hips so that your butt moves out behind you
- Then bend your knees slightly so that you can grab hold of the hex bar
- Keep your back flat and your chest up
- Grab the high handles or the outsides of the hexagon with a shoulder-width neutral grip
- Begin the movement by driving through the heels and extend your hips and knees
- Avoid rounding your back at all times
- At the completion of the movement, lower the weight back to the ground under control

Trap Bar Deadlift

- Stand a few inches in front of the box
- Explosively jump up and land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box Jumps

A- Superset

B1. Supported SL RDL 4x8/s
B2. HK Cable Chop/Lift 4x10/s

- Start on one leg, the opposite leg behind the body
- Hold the dumbbell in the hand on the same side as your working leg
- Hold onto something for support with the opposite hand
- 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

Supported Single Leg DB RDL

- Start in a half kneeling position next to the cable machine
- Pull the attachment across the front of your body toward the chest
- Press the attachment diagonally toward the floor
- Reverse the movement back to starting position
- Complete desired reps then repeat on the opposite side

Half Kneeling Cable Chop

B- Superset

C1. 3-mo. Breathing 3x :30
C2. Waiter's Carry 3x60'/s

3-Month Breathing

- Hold the weight in one hand with your arm extended overhead
- Walk forward for desired time or distance
- Repeat on the opposite side

Waiter’s Carry

C- Superset

Walk Outside

Deep breaths in through the nose, out the mouth

Positional Parasympathetic Breathing

D1: (05/11-05/17)

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)

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)

D1: (04/06-04/12)

D5: (03/30-04/5)

D1: (05/11-05/17)

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