Name: Playbook - Ben Smith - D4: (05/25-05/31)
Uploaded: 2026-06-09T02:43:44.586Z
Duration: 55 min
Description: D4: (05/25-05/31)

Lower Body

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

2A. Kang Squat 2x6
2B. Lateral Split Squat w Rotation 2x6/s

Box Jump 3x5

A1. Goblet Squat 3x6
A2. Standing Vertical Jump 3x5
A. Go straight from A1 into A2, like on giant set

B1. FFE Split Squat 3x8/s
B2. Half Kneeling KB chop/lift 3x8/s

C1. Alt. Sit Through 4x10/s
C2. Plank 4xMax
C. Limit rest between C1 and C2, similar to A - make this one giant set.

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. Kang Squat 2x6
2B. Lateral Split Squat w Rotation 2x6/s

- 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 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. Goblet Squat 3x6
A2. Standing Vertical Jump 3x5
A. Go straight from A1 into A2, like on giant set

- Stand with feet shoulder width apart, holding a weight in goblet position
- Lower in to the bottom of a squat pushing your hips back and down
- Explosively jump up out of squat
- Landing softly in the knees and moving directly into the next rep

Goblet Squat Jump

- 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

B1. FFE Split Squat 3x8/s
B2. Half Kneeling KB chop/lift 3x8/s

- 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

- In a half kneeling tall position, hold a kettlebell in the bottoms up position
- Slowly and safely circle your head with the bell
- Reverse the movement back to the starting position

Half Kneeling KB Halo

B- Superset

C1. Alt. Sit Through 4x10/s
C2. Plank 4xMax
C. Limit rest between C1 and C2, similar to A - make this one giant set.

- Start in a high plank position
- Rotate to one side and kick the bottom leg through while reaching the top arm upward
- Return to starting position and repeat to the opposite side

Alternating Sit-Throughs

- 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

D4: (05/25-05/31)

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: (05/25-05/31)

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