Name: Playbook - Brian Mazza - Day 71
Uploaded: 2023-07-25T23:46:10.297Z
Duration: 45 min
Description: Day 71

Today was rough.  On to the next.  Ready for tomorrow!

Jeremy

Great pump and great run let’s fucking keep pushing!!!!!

Run was hard, will
Need to wake up early so that the sun is not that heavy 💪

Chris

Day 71

4 Rounds
- 10 Flat Bench
- 10 DB Incline
- 10 Anti Rotations (each side)
- 10 Single Arm DB Row (each side)
- 25 Push ups

4 Mile Run
HR 140

"- Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other.
- Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width.
- Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle. Be sure to maintain full control of the dumbbells at all times. This will be your starting position.
- Then, as you breathe out, use your chest to push the dumbbells up. Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly. "

Db Flat Bench Press

- Lie back on an incline bench with a dumbbell in each hand atop your thighs. The palms of your hands will be facing each other.
- Then, using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width.
- Once you have the dumbbells raised to shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
- Be sure to keep full control of the dumbbells at all times. Then breathe out and push the dumbbells up with your chest.
- Lock your arms at the top, hold for a second, and then start slowly lowering the weight. Tip Ideally, lowering the weights should take about twice as long as raising them.
- Repeat the movement for the prescribed amount of repetitions.
- When you are done, place the dumbbells back on your thighs and then on the floor. This is the safest manner to release the dumbbells."

Db Incline Bench Press

-Stand holding a single handle from a cable machine out in front of you
-Press the cable away from your body not allowing your body to rotate
-Reverse and repeat 

*stay tight and activated

Antirotation press

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Dumbbell single arm row

- Lie on the floor face down and with your hands on a pair of dumbbells  while holding your torso up at arms length.
- Next, lower yourself downward until your chest almost touches the floor as you inhale.
- Now breathe out and press your upper body back up to the starting position while squeezing your chest.
- After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

DB pushup

Circuit

4.0 mi Run

Running

Day 71

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.

Michael

Day 8

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

Day 71

Community

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