Name: Playbook - Brian Mazza - Day 56
Uploaded: 2023-07-25T23:46:10.228Z
Duration: 45 min
Description: Day 56

EMOMS still challenging but getting way more done.

Michael

EMOM was tough but great workout in the whole.

Jeremy

Finishing the week feeling amazing! The habit of this workouts they keep me accountable, let’s go team 💪

Chris

Day 56

10 min EMOM 
- 10 DB Thrusters
- 10 Burpees

3 Rounds
- 10 DB Front Squat
- 10 Push-Ups
- 10 Russian Twist
- 10 DB Cleans

No Run

"- Clean two dumbbells to your shoulders. Clean the dumbbells to your shoulders by extending through the legs and hips as you pull the dumbbells towards your shoulders. Rotate your wrists as you do so. This will be your starting position.
- Begin to squat by flexing your hips and knees, lowering your hips between your legs. Maintain an upright, straight back as you descend as low as you can.
- At the bottom, reverse direction and squat by extending your knees and hips, driving through your heels. As you do so, press both dumbbells overhead by extending your arms straight up, using the momentum from the squat to help drive the weights upward.
- As you begin the next repetition, return the weights to the shoulders."

Db Thruster

- Place hands on the ground shoulder-width apart 
- Jump to push-up position
- Lower chest and thighs to the ground 
- Jump feet up to hands 
- Jump vertically with full hip and knee extension 
- Arms extend overhead during the jump

Burpees

10 min EMOM

"- Stand with your feet slightly wider than hip-width apart, holding a pair of light dumbbells down by your sides. Clean the dumbbells up to your shoulders so that one end of each dumbbell rests on top of each shoulder. Balance the dumbbells on your shoulder by holding on to dumbbells with elbows facing forward. This will be your starting position.
- Keeping your head facing forward, your back straight, and your chest high, squat down by bending your hips back while allowing knees to come forward slightly, keeping your back straight and knees pointed in the same direction as your feet. Descend until your thighs are at parallel, or just past parallel to floor.
- To return to the starting position, extend your knees and hips until your legs are straight. Repeat for the recommended number of reps."

Db Front Squat

- From a push up position with each hand on a dumbbell
- Bend elbows to lower body down until chest touches the floor 
- Keeping a neutral spine and core tight
- Straighten elbows to press body back up

Db Push Up

"- Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.
- Elevate your upper body so that it creates an imaginary V-shape with your thighs. Your arms should be fully extended in front of you perpendicular to your torso and with the hands clasped. This is the starting position.
- Twist your torso to the right side until your arms are parallel with the floor while breathing out.
- Hold the contraction for a second and move back to the starting position while breathing out. Now move to the opposite side performing the same techniques you applied to the right side.
- Repeat for the recommended amount of repetitions."

Db Russian Twist

"- Deadlift the dumbbells to the hang position 
- Hip-width stance 
- Dip slightly, then extend the hips and legs rapidly 
- Heels down until hip and legs extend 
- Shoulders shrug, followed by a pull under with a arms
- Dumbbells are received at the bottom of a front squat 
- Lumbar curve maintained 
- Complete at full hip and knee extension with the dumbbells at the shoulders"

Db Hang Clean

Circuit

Day 56

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

Marcus

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 56

Community

More workouts from Brian Mazza