Name: Playbook - Ben Smith - D4: (04/27-05/03)
Uploaded: 2026-06-09T02:43:44.671Z
Duration: 55 min
Description: D4: (04/27-05/03)

W2/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/s

Box Jump 3x5

A1. BB Back Squat 4x6
A2. Standing Vertical Jump 4x6
A. Minimal rest between A1 and A2, think of this as one giant set of 12 reps

B1. Box Step Up 3x8/s
B2. DB Row 3x10

C1. Single Leg Hip Thrust 3x8/s
C2. Suitcaase Carry 3x100'/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/s

- 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

A1. BB Back Squat 4x6
A2. Standing Vertical Jump 4x6
A. Minimal rest between A1 and A2, think of this as one giant set of 12 reps

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell Back Squat

- 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

A- Superset

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the bench or box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat
- Complete desired reps then repeat on the opposite side

DB Step Ups

- Support yourself using your opposite arm
- Row the dumbbell up toward your hip while retracting your shoulder back
- Pause at full contraction
- Lower the dumbbell with control
- Complete desired reps then repeat on the opposite side

Single Arm DB Row

B- Superset

C1. Single Leg Hip Thrust 3x8/s
C2. Suitcaase Carry 3x100'/s

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground
- Lean back so your shoulders are on the bench
- Raise one leg off the floor
- Drive your hips up
- In the top position your working knee should be bent at 90° and your shoulders should be near the top of the bench, with your body forming a straight line
- Pause at the top of the lift and squeeze your glutes
- Lower your hips slowly
- Complete desired reps then repeat on the opposite side

Single Leg Hip Thrust

- Hold a single weight by your side, keeping your chest up and shoulders back
- Walk forward for desired time or distance

Suitcase Carry

C- Superset

Walk Outside

Deep breaths in through the nose, out the mouth

Positional Parasympathetic Breathing

D4: (04/27-05/03)

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)

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)

D4: (04/27-05/03)

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