Name: Playbook - Ben Smith - D4: 06/01 - 06/07
Uploaded: 2026-06-09T02:43:44.559Z
Duration: 55 min
Description: D4: 06/01 - 06/07

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 4x4
A2. Standing Vertical Jump 4x6
B1. Box Step Up 4x8/s
B2. DB Row 4x10
C1. Single Leg Hip Thrust 3x8/s
C2. Suitcaase Carry 3x100'/s

20 min Walk Outside

Positional Parasympathetic Breathing

A. Minimal rest between A1 and A2, think of this as one giant set of 10 reps

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

- Hold a bear crawl position while breathing in and out with control

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

Warm Up 1

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

Warm Up 2

- 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

A1. BB Back Squat 4x4
A2. Standing Vertical Jump 4x6

A. Minimal rest between A1 and A2, think of this as one giant set of 10 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

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

- Hinge forward at the hips until your chest is parallel to the floor
- Row the dumbbells up, engaging your back
- Pause at full contraction before lowering the dumbbells with control to starting position

DB Bent Row

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

Walk Outside

Deep breaths in through the nose, out the mouth

Positional Parasympathetic Breathing

D4: 06/01 - 06/07

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

D3: 06/01 - 06/07

D4: 06/01 - 06/07

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