Name: Playbook - Brian Mazza - Day 23
Uploaded: 2021-02-13T15:03:48.733Z
Duration: 55 min
Description: Day 23

John Paul

Did the 4 miles at the end  feel tremendous

4 Rounds
10 DB Front Squat (Heal Elevated)
10 DB DeadLift
10 Barball Back Squat
10 Alternating Dumbbell Reverse Lunge
10 Barbell RDL's Toes Elevated

50 Knee Tucks
50 Runners
50 Toe Taps
50 Alternating Knee to Elbows

Beginner 
 2 Mile Slow HR Run <140
Advanced 
4 Mile Slow HR Run < 140

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

"-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

-Stand with feet at shoulder width with a dumbbell in each hand 
-Keep your back straight and lower the dumbbells to the ground near your feet 
-Stand back up to full extension
-Repeat

Dumbbell deadlift

-Stand with feet at shoulder width with a barbell supported across your traps and held in your hands
-Lower yourself into the bottom of a squat
-Stand up out of the squat
-Repeat

Barbell back squat

-Stand holding a dumbbell by its end with both hands 
-Step back into the bottom of a reverse lunge
-Stand up out of lunge to full extension
-Repeat back and forth

Dumbbell reverse lunge

-Stand with your toes elevated on a weight plate and a barbell in hand
-Hinge at the waist lowering the bar to the ground and stretching your hamstrings 
-Stand back up to full extension
-Repeat

Feet elevated RDL

Circuit

-Get into a pushup position with your feet on sliders
-Slide your feet forward tucking your knees under you 
-Slide back to the starting position
-Repeat

Knee tucks

-Start in a pushup position with your feet on sliders
-Move your knees towards your chest back and forth in a simulated  running movement 
-Repeat

Runners

-Lay on your back with your legs elevated
-Reach and tap your toes with your hands as your contract your abs
-Release to the starting position
-Repeat

Toe taps

-Start in a pushup plank position
-Cross one knee under your body towards the opposite elbow.
-Reverse movement back to starting position
-Repeat for both sides

Alternating knee to elbows

Beginner 
 2 Mile Slow HR Run <140
Advanced 
4 Mile Slow HR Run < 140

Day 23

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

Jonathon Smith

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

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

Day 17

Day 18

Day 19

Day 21

Day 22

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 23

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