Name: Playbook - Ben Smith - D5: (05/11-05/17)
Uploaded: 2026-06-09T02:43:44.624Z
Duration: 55 min
Description: D5: (05/11-05/17)

W3/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

A. BB Press 4x6
A. Rest 2-4 min between sets

B1. Incline DB Bench press 3x8
B2. Tempo Goblet Squat (501) 3x10

C1. Straight Arm Cable Pulldown 3x10
C2. DB Plank Pullthough 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

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell Press

B1. Incline DB Bench press 3x8
B2. Tempo Goblet Squat (501) 3x10

- Begin by lying on an inline bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Incline DB Bench Press

Tempo Goblet Squat

B- Superset

C1. Straight Arm Cable Pulldown 3x10
C2. DB Plank Pullthough 3x10/s

- Hold the attachment with a shoulder-width, overhand grip
- With straight arms, step back to tension the cable and then lean forward slightly from the hips
- Your arms should be extended overhead, with your biceps next to your ears
- Brace your abs and pull your shoulders down and back
- Without bending your arms, press the bar downward in an arc until it touches your thighs
- Keep your chest up, and core braced
- Slowly raise the attachment back up until your arms are in line with your body

Straight Arm Cable Pulldown

- Begin in a high plank position with a dumbbell placed on one side of your body
- Lift the opposite hand and pull the dumbbell through to the other side
- Repeating back and forth for time or reps

DB Plank Pull Through

C- Superset

Walk Outside

Deep breaths in through the nose, out the mouth

Positional Parasympathetic Breathing

D5: (05/11-05/17)

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)

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)

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)

D5: (05/11-05/17)

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