Name: Playbook - Arash Rahbar - Day 6 - Hamstrings, glutes & quads
Uploaded: 2021-03-04T19:37:09.108Z
Duration: 45 min
Description: Day 6 - Hamstrings, glutes & quads

Massi

*Hamstrings, glutes & quads		
- Glute bridge 4 x 15,12,10,10
- RDL 4 x 20,15,12,10
- Lying 1 leg hamstring curl 4 x 10,10,8,8
- Leg press 4 x 20,15,15,12

Superset		
- Adductor 3 x 20,15,10
- Abductor 3 x 20,15,10

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

- Been Ford of the slight bending your knees placing tension on your hamstrings
- Keep your chin up and your back slightly curved throughout the whole movement

Dumbbell RDLs

- Curl only suing 1 leg
- Complete given # of reps then switch sides

1 leg lying hamstring curl

- Keep your back on the pad
- Push through your heels

Leg press high & close

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

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 🔥🔥🔥

Roque

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

Community

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