Name: Playbook - Ben Smith - D5: (04/06-04/12)
Uploaded: 2026-06-09T02:43:44.721Z
Duration: 55 min
Description: D5: (04/06-04/12)

W2/D5

Full Body

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

B1. Bent Angel 2x8
B2. Neck Rotations 2x4/s

Twitchy Jumping Jacks 3x5

A1. Alt. DB Press 4x6/s
A2. Chinup 4xMax

B1. Suitcase Deadlift 3x8/s
B2. Chest Supported DB Row 3x8/s

C1. Single leg glute bridge 3x8/s
C2. Reststed Deadbug 3x10/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

B1. Bent Angel 2x8
B2. Neck Rotations 2x4/s

- Hinge forward at the hips bringing your chest parallel to the floor
- Circle your hands from your lower back to overhead, like you are making a snow angel 
- Returning your hands back to starting position

Bent Angel

- Rotate your head both directions with control

Neck Rotations

2- Warmup

- Start by standing with your feet together 
- In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Twitchy Jumping Jacks

- Keep your core engaged, holding the dumbbells at the shoulders
- Press one dumbbell straight up until you reach full extension
- Lower the dumbbell with control and repeat on the opposite side

Alternating DB Press

- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

Chin-Up

A- Superset

B1. Suitcase Deadlift 3x8/s
B2. Chest Supported DB Row 3x8/s

- Stand with one dumbbell centered next to one foot
- Take a big breath and then lower your hips and flex the knees
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the dumbbell passes the knees aggressively pull the dumbbell up, pulling your shoulder blades together as you drive your hips forward 
- Lower the dumbbell by bending at the hips and guiding it to the floor
- The dumbbell path should be straight up and down in the pull and as you lower the dumbbell

Suitcase Deadlift

- Support your chest on an incline bench and hold a dumbbell in each hand
- Pull the dumbbells up toward your hips
- Pause at full contraction, engaging your back
- Lower the dumbbells back down to starting position with control

Chest Supported DB Row

B- Superset

C1. Single leg glute bridge 3x8/s
C2. Reststed Deadbug 3x10/s

- Lay on the floor with your legs bent, feet flat on the floor
- Raise and extend one leg off the ground
- Push through your heel bringing your hips up into a single leg glute bridge position
- Squeezing your glutes at full contraction
- Lower back to starting position with control
- Complete desired reps then repeat on the opposite side

Single Leg Glute Bridge

- Lying on the ground with arms overhead and legs extended upward
- Slowly lower one arm leg until it is just above the floor
- Bring your leg back to the starting position 
- Repeat on the opposite side

Straight Leg Deadbug w/ Overhead Reach

C- Superset

Walk Outside

Deep breaths in through the nose, out the mouth

Positional Parasympathetic Breathing

D5: (04/06-04/12)

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)

D4: (04/13-04/19)

D3: (04/13-04/19)

D2: (04/13-04/19)

D1: (04/13-04/19)

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)

D5: (04/06-04/12)

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