Name: Playbook - Brian Mazza - W3/D2
Uploaded: 2021-03-23T21:44:02.473Z
Duration: 45 min
Description: W3/D2

Band walks 4 x 20 with renegade rows x 10 RPE 7
Hex bar deadlift 5 x 5 -- RPE 10  
Bulgarian split squats 4 x 8 -- RPE 10 
Leg curls 5 x 5 -- RPE 10  
One arm farmer walk 4 x 30 yards RPE 7

-Place a band around your legs above the knee and the ankles
-Drop into a slight squat and shuffle step to the side adding tension to the bands
-Repeat both directions

Banded walks  ( each direction )

"- Place two dumbbells on the floor about shoulder width apart. Position yourself on your toes and your hands as though you were doing a pushup, with the body straight and extended. Use the handles of the dumbbells to support your upper body. You may need to position your feet wide for support.
- Push one dumbbell into the floor and row the other dumbbell, retracting the shoulder blade of the working side as you flex the elbow, pulling it to your side.
- Then lower the dumbbell to the floor and begin the kettlebell in the opposite hand. Repeat for several reps."

Db Renegade Row

Superset

-Stand inside of a hex bar loaded with weight
-Squat down keeping your back straight
-Grasp the handles and then stand straight up with it to full extension
-Lower the bar back to the ground
-Repeat

Hex bar deadlift

-Stand in front of a bench with one leg on the floor and one elevated behind you and on the bench while holding a weight in your hands
-Lower yourself towards the ground, as you get to the bottom both legs should be bent at 90 degrees
-Stand up to the starting position

*work both sides

Bulgarian split squat

-Sit in a leg curl machine
-Make sure the pads are adjusted appropriately and select your weight
- Curl the weight with our legs activting your hamstrings
-Release and repeat

Leg curls

-Stand to the side of a heavy kettle bell
-Squat down and pic it up in one hand
-Stand up and walk with it for distance
 
* Work both sides equally 
*Keep your core braced and abs tight

W3/D2

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