Name: Playbook - Arash Rahbar - Day 2 - Quads, hamstrings & calves
Uploaded: 2022-06-27T17:14:46.824Z
Duration: 45 min
Description: Day 2 - Quads, hamstrings & calves

Hannah Smith

Kwabena

Brian

Adam

Sandesh

Quads were on fire the whole workout! Great workout arash 👌

Roque

Caleb Flynn

*Quads, Hamstings & Calves		
- Hack Squat 4 x 20,15,10,10
- Leg press	4 x 20,20,10,10
- 1 leg extension 4 x 15,15,10,10
- Lying Hamstring curl	3 cluster sets  10,10,5/10
- Bodyweight walking lunges 3	x 30 steps

Superset		
- Standing Calf raise 4 x 15,12,10,10
- Seated calf raise 4 x 15,12,10,10

TUT 4-1-1-1
- Keep your back flat against the pad and your core tight
- Keep your feet flat against a platform the whole time and drive through your heels

Hack squat

Leg press high & close

- Fully extend once leg for given # of reps then switch sides

Single leg extension

- Press your hood into the pad and avoid using your lower back

Lying hamstring curl

- Lunge forward alternating legs
- Don't allow your knee to surpass your toe

Body weight walking lunges

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

Standing calf raise

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

Seated calf raise

Superset

Day 2 - Quads, hamstrings & calves

Mahdi

Syed

Got your program 2 years ago. Started today.

Navid

Day 1 - Chest, shoulders & triceps

Melo

Arshia

Didn't leave anything on the table! Can't do that with this routine!

DM-X

Day 3 - Back, traps & biceps

I feel well rested. Thanks for the advice haha

Day 4 - Active rest day

Patrick

Day 5 -  Shoulders, chest & triceps

Been awhile since I have done glute bridges. Thanks for putting them in! Hope you had a great new years!!!

Great workout arash!! Really targeted my hamstrings 🔥🔥🔥

Day 6 - Hamstrings, glutes & quads

Anthony

Back and biceps got a really solid workout! Still feel like they are on fire! Thanks again for everything!

Day 2 - Quads, hamstrings & calves

Community

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