Name: Playbook - Greg Jones - Day 3 // Legs (Quad focus)
Uploaded: 2021-03-20T16:52:51.978Z
Duration: 60 min
Description: Day 3 // Legs (Quad focus)

- Adjust a bar in a Smith machine to an appropriate height. Position yourself under the bar, racking it across the back of your shoulders. Unrack the bar, and then split your feet, moving one foot forward and one foot back. This will be your starting position.
- Step forward with your right leg and so from the foot being left stationary behind and lower your upper body down. Repeat with left leg.
- Once you complete the lunge, make sure both legs and feet are together and the complete a squat by going down slowly pausing for a second and pushing back.

Smith Machine Lung Into Squat

- Stand with your torso upright holding two dumbbells in your hands by your shoulders. This will be your starting position.
- Step forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down. Note: As in the other exercises, do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground.
- Using mainly the heel of your foot, push up and go back to the starting position as you exhale.
- Repeat the movement for the recommended amount of repetitions and then perform with the left leg.

Alternating Lunges

- Stand with feet shoulder-width apart (a little wider if you prefer), with a set of one dumbbell in between your legs. 
- Rotate your feet away from the midline of your body so they’re turned out 30 to 45 degrees. 
- Bend at the hips, keeping your chest up and driving your hips back as you reach your hands down to grab the dumbbells with an overhand grip. 
- Take a deep breath and engage your core. 
- Keep your spine straight as you squeeze your glutes, thrust your hips forward and raise the dumbbells as you straighten your legs to stand. 
- Slowly lower the weights back to the floor. 
That’s one rep.

Sumo Deadlifts

- Stand with your torso upright holding two kettlebells in your hands by your side. This will be your starting position.
- Step forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down. Note: As in the other exercises, do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground.
- Using mainly the heel of your foot, push up and go back to the starting position as you exhale.
- Repeat the movement for the recommended amount of repetitions and then perform with the left leg.

Jumping Lunges

Day 3 // Legs (Quad focus)

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Day 3 // Legs (Quad focus)

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