Name: Playbook - Ben Smith - D3: (04/20-04/26)
Uploaded: 2026-06-09T02:43:44.692Z
Duration: 75 min
Description: D3: (04/20-04/26)

W4/D3

Conditioning 1

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

B1. High Knees 1x20m
B2. Butt Kickers 1x20m
B3. Power Skips 1x20m
B4. Karaoke 1x20m/s

Side pops 2x6/s

A. Complete 60-minutes of continuous outdoor activity. 


Positional Parasympathetic Breathing

Add any additional activity that suits your lifestyle and goals.

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

B1. High Knees 1x20m
B2. Butt Kickers 1x20m
B3. Power Skips 1x20m
B4. Karaoke 1x20m/s

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High Knees

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging
- Increase speed as you feel comfortable

Butt Kickers

- Skip forward, lifting your lead knee to waist height
- Keeping your back leg straight as you come off your toe
- Continue moving forward alternating legs

Power Skips

- Stand sideways to the direction you will be moving in, with your legs parallel to your shoulders, and keep your upper body straight
- Cross your right foot in front of your left and shift your weight to the ball of your right foot
- Move your left foot to the side until you have returned to your starting position
- Cross your right foot behind your left and shift your weight to the ball of your right foot
- Move your left foot to the side
- Repeat in the opposite direction

Karaoke

2- Warmup

Side Pops

A. Complete 60-minutes of continuous outdoor activity.

Activity

Deep breaths in through the nose, out the mouth

Positional Parasympathetic Breathing

D3: (04/20-04/26)

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)

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)

D3: (04/20-04/26)

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