Name: Playbook - Brian Mazza - Day 17
Uploaded: 2021-02-13T15:03:48.690Z
Duration: 55 min
Description: Day 17

Jonathon Smith

John Paul

This workout is fucking great you don’t see anyone in the gym doing these type of exercises!!!! Let’s gooo son

4 Rounds
10 Alternating Weighted Stationary Side Lunge
10 Dumbell Swings
10 Alterntaing Step Back Lunge High Knee
20  Weighted Leg Extension
10 DB GTOH

4 Rounds
20 Air Squats
20 Jump Squats
10 Box Jumps

Beginner 
 3 Mile Slow HR Run <140
Advanced 
6 Mile Slow HR Run < 140

Complete 1 round of each before moving on to rounds 2-4

-Stand holding a dumbbell in both hands at your chest 
-Step out to the side wise and lower into a side lateral lunge
-Stand back up 
-Repeat to other direction

Lateral weighted lunges

-Stand with feet wide while holding a dumbbell by it end at your waists
-Hinge at the waist bringing  the dumbbell between your legs
-Stand up right as you swing the dumbbell forward to head weight 
-Repeat

Dumbbell swing

-With a barbell across your back step back into a reverse lunge
-Step up out of lunge and raise your knee to the front and high 
-Step back to the starting position
-Repeat with other leg

Barbell reverse lunge with high knees

-Sit on the edge of a box with a dumbbell held between your feet 
-Extend your legs out to straight 
-Release binging legs back to bent position
-Repeat

Weighted leg extensions

-Stand with a dumbbell in each hand 
-Lower the dumbbells to the ground in between your feet 
-I one motion stand up and brig the dumbbells overhead
-Lower the dumbbells to the starting position
-Repeat

Dumbbell ground to overhead

Circuit

"- Shoulder width stance 
- Hips descend back and down
- Hips descend lower than knees 
- Lumbar curve maintained 
- Heels down 
- Knees in line with toes
- Complete at full hip and knee extension "

Air squat

-Stand with feet shoulder width apart
-Lower into the bottom of a squat 
-Jump out of squat into the air
-Land softly and get right into next rep

Jump squats

-Stand in front of a box
-Jump up onto the center of the box and stand up to full extension
-Step dow to the ground off the box 
-Repeat

Box jumps

Circuit 2

Beginner 
 3 Mile Slow HR Run <140
Advanced 
6 Mile Slow HR Run < 140

Day 17

Ee11223344

Jay Lomas

Alejandro

Day 1

Peter

Zack Tonyes

Unreal!🔥 just need to be at the right gym for these workouts lol

Day 2

Second time around doing the Savage Session 30day program. 

Day33🔥🥵

Alex

Had to modify a little. Probably the hardest work out yet. Finished though! 🔥🙌🏽

Daniel

Day 3

Combined both optional sets. 3 rounds 250m row, 1 mile run (progression) and 50 push-ups! Totally FINISHED!! 🔥🔥💪🏾💪🏾

Chimudi Egbuna

Great workout! Mixed it up a hybrid of both cardio options! 🔥

Day 4

Anthony

Day 5

Day 6

I don’t believe this can get any harder than today!!! Why three miles after killing legs 🤣😂😭😭

Day 8

Day 9

Getting mentally and physically strong!!!

Day 10

Ben Fine

Day 11

Just the best shape of my life can’t wait to complete this savage workout

Day 12

The amount of curse words used during this

Matt

Day 13

Lol did this last night forgot to do this gonna do today’s workout here in a bit but I do feel faster stronger and more mentally sharp so far

Day 15

Day 16

Day 18

Day 19

Day 21

Day 22

Did the 4 miles at the end  feel tremendous

Day 23

Day 24

4 left to go I’m starting to feel stronger faster better build this shit is the real deal!!!

Day 25

Day 26

Innovative and sensational let’s fucking gooo 2 left then hit the repeat button!!!!!!!

Day 27

Day 29

What a tremendous honor this savage session is I feel very proud to have done it and start again on Monday let’s gooo!!!!!!

Day 17

Community

More workouts from Brian Mazza