Name: Playbook - Arash Rahbar - Abs & Calves
Uploaded: 2022-06-27T14:11:12.519Z
Duration: 60 min
Description: Abs & Calves

Optional cardio
30 minutes walk on highest incline setting
2-2.5 mph

- Raise your legs without swinging back and forth
- Focus on your core

Toes to bar hanging leg raise abs

- Come down with a controlled motion
- Focus on your abs

Decline sit up Abs

- Roll out as far as you can till your body is parallel to the floor
- Use your core to roll back up!

Barbell ab rollout Abs

- Push through the balls of your feet, engage your calves as you go up

Standing calf raise

Make sure to get a full stretch and contract all the way up!
No half reps and no bouncing!!

Donkey calf raise

This is an all out SPRINT!
I recomend doing 20 X 40.
Meaning 20 seconds FAST, 40 seconds stopped/rest.
OR if you can 30X30
Do this for 5 minutes 
Then rest/recover for 2-3 minutes 
Then repeat as many times as you can.

Wind bike HIIT

Abs & Calves

Kwabena

Rest Day

Setareh

My legs are burning dude but I love it keep up the good training vids!!!

Justine

Legs 👊🏼👊🏼

Syed

DM-X

Shoulders & tris

خیلی برنامه زیباه ممنون

Massi

Back & Rear Delts

Andrew

Legs🔥👊🏼

Shoulders

John

Back & Rear delts

That was wonderful, my arms and chest are on fire 🔥💪
عالی😉

Shahab

Brandon

Chest & Biceps

Active rest day

Had lift light weight as there are so many reps , can’t walk anymore 🥹

Abs & Calves

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