Name: Playbook - Arash Rahbar - Legs
Uploaded: 2022-05-13T11:54:49.378Z
Duration: 45 min
Description: Legs

pick a weight that is difficult for 12 reps
20-30 seconds rest between sets

Leg extension toes turned in

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up!
- Press up through your heels!

Front squat

- Come down until both legs reach 90 degrees
- Push through your front leg coming straight up 
- Engage your glute as you come up

Weighted bulgarian split squat

Lying hamstring curl feet close

- Position foot midway on platform
- Lower slowly and push through your heel (this is key!!!)

1 leg leg press

- As your raise your legs engaged your quads

Leg extensions

Lower down to creat a 90 degree angle with your front leg. Don't let your knee surpass your toe. Keep your back nuetral and stay upright

Walking lunges with dumbbells

Leg extensions & walking lunges

- Lower slowly and press up as far as possible

Leg press calf raise

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

Seated calf raise

Legs

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 🥹

Legs

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