Name: Playbook - Arash Rahbar - Legs
Uploaded: 2022-06-18T22:48:03.947Z
Duration: 90 min
Description: Legs

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

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

- 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

Last set:
10 reps
10-15 second rest
5 reps
20-25 seconds rest 
5 reps
10-15 second rest
5 reps
20-25 seconds rest 
5 reps

Lying hamstring curl

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

1 leg standing hamstring curl

- Lower slowly on the side your holding the dumbbell on while supporting yourself with opposite arm

1 leg RDL

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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