Name: Playbook - Arash Rahbar - Day 6 - Hamstrings, glutes & quads
Uploaded: 2021-03-04T19:37:09.042Z
Duration: 45 min
Description: Day 6 - Hamstrings, glutes & quads

Thank you for adding glute bridges into the workouts. Hasn't been one that I normally do. Also quads were shot after the cluster set! Blood sugar stable at around 125. Going to get some cardio in. Seems to help maintain sugar levels throughout the day for me. Thanks again!

Patrick

Ashley

Amazing workout arash! Hamstrings were destroyed 🔥🔥

Roque

*Hamstrings, Glutes & quads		
- Glute bridge 4 x 20,15,10,10
- Standing 1 leg hamstring curl	4 1,12,10,10
- Lying hamstring curls	 4 x 10,10,8,8
- Leg extension	3 cluster sets 10,10,5-10

Superset		
- Abductor	3 x 15,15,15
- Adductor	3 x 15,15,15

Keep your feet planted flat on the ground. Lift your hips off the ground until your knees, hips and shoulders form a straight line. Squeeze your glutes hard and keep your abs drawn in so you don't overextend your back during the exercise. You can also do these using a barbell and a bench

Glute Bridge

- Keep your core tight and avoid using your lower back or swinging!

1 leg standing hamstring curl

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

Lying hamstring curl

- As your raise your legs engaged your quads

Leg extensions

Sit up straight with your back against the pad throughout the whole movement. Separate your legs using your glutes and TFL (small muscle at the top of your outter thigh). Maintain control and don't sway!

Abductor machine

Sit up straight woth your back against the pad throughout the movement. Get a good stretch and close your legs using your inner thighs. The movement should be slow and controlled

Adductor machine

Superset

Day 6 - Hamstrings, glutes & quads

Mahdi

Syed

Got your program 2 years ago. Started today.

Navid

Day 1 - Chest, shoulders & triceps

Hannah Smith

Kwabena

Brian

Day 2 - Quads, hamstrings & calves

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

Caleb Flynn

Day 4 - Active rest day

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 🔥🔥🔥

Anthony

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

Day 7 - Back & biceps

Day 8 - Active rest day

Abtin Farshchi

Day 1 -  Chest, shoulders & triceps

Quads were dead after these! Blood sugar staying stable, time for some cardio!

John

Awesome workout arash! Love how I feel everything working in each set!

Man, I love these routines! The concentration curl was a game changer!

Great workout, but what’s with the 1 rep for the pull-down?

Bardia

Upper chest was dead after that drop set! Blood sugar sitting at about 150ish post workout. Going for some cardio now. Really trying to get that integrated into my days. Thanks again!

Great workout can feel the pump on my tris

Day 5 - Shoulders, chest & triceps

Got a great pump today! Bought your lifting straps and used them for the first time, definitely could feel a difference in my lifts! Thanks again!

That was intense! Back felt huge and was really sore! Biceps same!

First workout since coming down with covid. Felt really good to be working out again. Had to skip the dropset and tried to rest a bit longer then normal. Thanks for putting this! Don't think this would have been a good workout without some guidance, so again thank you!

Felt solid! Still working my way back up from being sick. I seem to feel better after a workout.

Dead! Best leg workout ever🦵🏼🦵🏼

Reuben  Lopez

Back was shot after this one! Still taking a little bit easier, but working back up.

Able to push a little more each day. Thanks again!

Absolutely great workout arash! Every workout has been challenging and educational 🔥

Workout was awesome arash! Mind muscle connection was unreal ‼️

Great, personally would have like 1 or 2 more workouts though

Anderson Wadkins

Bro I am about to finish push leg pull that I enjoy. Do you recommend following your daily workout after this?

Nima

Massi

Work felt great! Back and biceps feel amazing!

Day 6 - Hamstrings, glutes & quads

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