Name: Playbook - Ben Smith - D5: 06/01 - 06/07
Uploaded: 2026-06-09T02:43:44.554Z
Duration: 55 min
Description: D5: 06/01 - 06/07

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 4x5
B1. Incline DB Bench press 4x8
B2. Tempo Goblet Squat (501) 4x10
C1. Straight Arm Cable Pulldown 3x10
C2. DB Plank Pullthough 3x10/s

20 min Walk Outside

Positional Parasympathetic Breathing

A. Rest 2-4 min between sets

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

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

Warm Up 2

- 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 4x8
B2. Tempo Goblet Squat (501) 4x10

- 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

- 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
- Stand up out of squat to full hip extension

Tempo Goblet Squat

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

Walk Outside

Deep breaths in through the nose, out the mouth

Positional Parasympathetic Breathing

D5: 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

D4: 06/01 - 06/07

D3: 06/01 - 06/07

D2: 06/01 - 06/07

D5: 06/01 - 06/07

More workouts from Ben Smith