Name: Playbook - Arash Rahbar - Day 6 - Hamstrings, glutes & quads
Uploaded: 2021-03-04T19:37:09.080Z
Duration: 45 min
Description: Day 6 - Hamstrings, glutes & quads

Roque

*Hamstrings, Glutes & quads		
- Glute bridge 4 x 15,12,10,10
- Lying hamstring curls 	4 x 20,15,12,10
- Seated hamstring curl 4 x 10,10,8,8
- Walking lunges bodyweight	3 x failure

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

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

Lying hamstring curl

- Lower your legs focusing on engaging your hamstrings as you go down

Seated hamstring curl

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

Body weight walking lunges

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

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

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

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 🔥🔥🔥

Anthony

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

Day 6 - Hamstrings, glutes & quads

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