Name: Playbook - Zach Morgan - Day 3: LEGS!
Uploaded: 2022-01-09T18:27:19.278Z
Duration: 45 min
Description: Day 3: LEGS!

Alternating reverse lunges

DB Romanian deadlift

Primer

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Cable pull through

KB goblet curtsy squats

Pause for about 2 seconds at the bottom
Keep your weight back on your heels
Make sure you stay tight and keep your core strong during the pause so you can explode back up

Paused KB goblet squats

Accessory work

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Day 3: LEGS!

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