Name: Playbook - Ben Smith - D4: (04/13-04/19)
Uploaded: 2026-06-09T02:43:44.706Z
Duration: 55 min
Description: D4: (04/13-04/19)

W3/D4

Full Body 

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

2A. 1 1/4 Squat 2x6
2B. Lateral Split Squat w Rotation 2x6/

Box Jump 3x5

A. BB Back Squat 3x3
A. Rest 2-4 min between sets

B1. Walking Lunges 4x8/s
B2. Seesaw Row 4x10/s

C1. DB Pullover 3x8/s
C2. Alt. DB Curl 3x8/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

2A. 1 1/4 Squat 2x6
2B. Lateral Split Squat w Rotation 2x6/

- Stand with your feet hip-width apart 
- Sit back into a regular squat until your thighs are parallel to the floor
- Rise up a quarter of the way 
- Lower back down into the parallel position 
- Then stand all the way up

1 1/4 squat

- Start in a wide toed out stance, hands at the head
- Push your hip back as you bend your knee, lowering to one side
- Keep your opposite leg extended
- Bring the opposite elbow to your knee
- Extend your leg returning to the starting position
- Repeat to the opposite side

Lateral Split Squat w/ Rotation

2- Warmup

- Stand facing the box with your feet hip-width apart a few inches away from the box
- Keeping your back straight and chest up, squat down, swinging your arms slightly behind you
- Explosively jump straight up in the air, pushing through the balls of your feet 
- As you extend your knees, swing your arms up and forward, this will help you get as much height out of your jump as you can
- At the top of your jump, bend your knees and hips to bring your feet up and forward to land on top of the box
- Land with both feet at the same time (When you're landing, it’s important to try and do this as softly as you can)
- Complete the movement by standing up tall before stepping down with one foot at a time (Or carefully hopping back down to the ground)

Box Jumps

- Set the bar in the rack at the appropriate height
- Position yourself under the bar, racking it across the back of the shoulders and traps
- Un-rack the bar, then position your feet in a medium stance position (shoulder-width apart)
- Inhale and brace, then begin to squat down by simultaneously flexing at the hips, knees and ankles
- Descend until your upper thighs are parallel or slightly below parallel to the floor
- Press your mid-foot and heels into the ground as you begin to stand up, keeping your chest high, squeezing your glutes, allowing your knees to straighten and your hips to travel forward, returning to your starting position

Barbell Back Squat

B1. Walking Lunges 4x8/s
B2. Seesaw Row 4x10/s

- Keep your chest up as you take a big step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat on the opposite side

Walking Lunges

- Hinge forward at the hips until your chest is parallel to the floor
- Alternately row one dumbbell up, engaging your back
- Pause at full contraction before lowering the dumbbell while simultaneously rowing the opposite dumbbell

Seesaw Row

B- Superset

C1. DB Pullover 3x8/s
C2. Alt. DB Curl 3x8/s

- Place your upper back on the bench, holding a single dumbbell over your chest
- Keep a slight bend at the elbow as you lower dumbbell back, until arms are extended overhead
- Focus on engaging your chest as you pull the dumbbell forward and up to starting position

DB Pullover

- Stand tall, holding a dumbbell in each hand
- Curl the dumbbells up toward the shoulders, engaging your biceps
- Lower the dumbbells with control

DB Biceps Curl

C- Superset

Walk Outside

Deep breaths in through the nose, out the mouth

Positional Parasympathetic Breathing

D4: (04/13-04/19)

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)

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)

D4: (04/13-04/19)

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