Name: Playbook - Brian Mazza - Day 14
Uploaded: 2023-07-25T23:46:10.044Z
Duration: 45 min
Description: Day 14

Chris

Marcus

Jeremy

Feeling great but ready for tomorrow’s off day!

Michael

Day 14

3 Rounds
- 10 Med Ball Tricep Extensions
- 10 Db Squat on Weight
- 10 Seated Shoulder Press
- 10 Db Bent Over Row (each side)
- 10 Db Squat on Weight

4 Mile run
HR 140

Take hold of the medball, raising your elbows so that the upper arm is perpendicular to the floor. With the elbow flexed, the medball should be above your head. This will be your starting position.
- Extend through the elbow to straighten your arm, keeping your upper arm in place. Pause at the top of the motion, and return to the starting position.

Db Medball Tricep Extensions

"-Stand with Heels elevated on weight 
- Clean two dumbbells to your shoulders. Clean the dumbbells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders.
- Looking straight ahead at all times, squat as low as you can and pause at the bottom. As you squat down, push your knees out. You should squat between your legs, keeping an upright torso, with your head and chest up.
- Rise back up by driving through your heels and repeat."

Db Squat Heel Elevated

"- Seated on the floor take a dumbbell in each hand.  Raise the dumbbells to head height, the elbows out and about 90 degrees. This will be your starting position.
- Maintaining strict technique with no leg drive or leaning back, extend through the elbow to raise the weights together directly above your head.
- Pause, and slowly return the weight to the starting position."

Db Seated Floor Press

"- With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
- While keeping the torso stationary, lift the dumbbells to your side (as you breathe out), keeping the elbows close to the body (do not exert any force with the forearm other than holding the weights). On the top contracted position, squeeze the back muscles and hold for a second.
- Slowly lower the weight again to the starting position as you inhale.
- Repeat for the recommended amount of repetitions."

Db Bent Over Row

Circuit

4.0 mi Run

Running

Day 14

It has been quiet sometime since I have done any kind of physical exercise. This was a great way to start out. I appreciate the workout🤙🏽👏🏽

Christopher

Peter

Good workout!! Good to be the first one after some time without exercise!! I'm excited to take this routine

Brandhom

Day 1

Conor

Carlos

Day 2

Great per usual Brian is the bomb, great workouts

Dane

Day 3

Yaritza

Day 4

Seth Arnold

Day 5

Brutal sobre todos los primeros 10 minutos

Day 6

Day 7

Workout was a bit of a struggle. Feeling a lot of discomfort in right lower shin/ankle. I have been wearing sleeves which I forgot today, but a little concerned I have something off with my form.

Day 8

Really enjoying these workouts. Definitely a change of pace from traditional lifting and running!

Day 14

Community

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