Name: Playbook - Greg Jones - Day 2 // Legs + Abs
Uploaded: 2021-03-20T16:52:51.993Z
Duration: 60 min
Description: Day 2 // Legs + Abs

Jarrad

1. Set up with your feet shoulder width apart and a barbell set across your traps. 
2. Step back with one leg and allow both knees to bend simultaneously. 
3. Descend until the back knee touches the floor. 
4. Drive through the front foot and extend the knee as you stand up fully and return to the starting position.

Lunges

1. Set up your squat rack with the barbell at shoulder height.
2. Facing the rack, step under the barbell, resting the bar across your upper back - not on your neck.
3. Stand up to lift the barbell off of the rack, keeping your elbows up to maintain tension in your upper back.
4. Step back to keep the barbell clear of the rack, and set up with feet about shoulder-width apart and toes at a slight angle outward.
5. Brace your core and sit back with a hip hinging motion to lower the weight, bending your knees until your upper leg is parallel to the floor.

Pause Squat

1. Stand up tall with your feet shoulder-width apart and hold a dumbbell in each hand.
2. Push your hips back and lower the dumbbells, while keeping your legs straight or only slightly bent.
3. Return to the starting position and repeat. PROPER FORM AND BREATHING PATTERN.

Pause Romanian Deadlifts

1. Set up your squat rack with the barbell at shoulder height.
2. Facing the rack, step under the barbell, resting the bar across your upper back - not on your neck.
3. Stand up to lift the barbell off of the rack, keeping your elbows up to maintain tension in your upper back.
4. Step back to keep the barbell clear of the rack, and set up with feet about shoulder-width apart and toes at a slight angle inward.
5. Brace your core and sit back with a hip hinging motion to lower the weight, bending your knees and have both upper legs close together and is parallel to the floor.
6. You want to hit a fast tempo(x-x-x)

Cannonball Squat

1. Stand with feet hip-width apart, toes pointed forward, knees softly bent. Hands should be either straight down or crossed over the chest. (Wickham says putting your hands behind your head or overhead can inadvertently cause you to pull your back out of the neutral position.)
2. Brace midline and simultaneously hinge at hips and push butt straight back, keeping lower legs perpendicular with the floor.
3. Maintaining a flat back, continue to lower torso toward the floor until noticing a stretch in hamstrings or that back begins to round.
4. Press into feet and drive through hips to reverse the movement, using hamstrings and core to stand upright. Squeeze glutes at the top.

Good morning Squats

1. Lie down on the floor.
2. Hold a weight plate on your chest.
3. Begin crunch by raising your head and raising the plate above your head and shoulder off the ground.
4. Crunch your ribcage towards your pelvis.
5. Repeat.

Weighted AB Crunch

1. Get into a push up position.
2. Lift your hips and roll the barbell towards your feet.
3. After you reach the top, roll the barbell back to the starting position.
4. Repeat for the desired number of reps.

Barbell Rollout

- Lie on a mat with your legs fully extended and your arms extended over your head.
- Raise both legs and your torso simultaneously and reach toward your feet.
- Return to the starting position and repeat until set is complete. PROPER FORM AND BREATHING PATTERN.

Day 2 // Legs + Abs

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