Name: Playbook - Arash Rahbar - W1/D3 Hamstrings/Glutes/Quads
Uploaded: 2021-08-13T11:30:57.866Z
Duration: 90 min
Description: W1/D3 Hamstrings/Glutes/Quads

Kaveh

Workouts have been getting alot better over the last week or so. Have increased how much water I am taking in not sure if that's been helping some. My blood sugar has been doing better over all. Still need to tweak some things. Thanks again!!

Patrick

Cameron

Govardhanan

Legs are dead! Have never done sumo squats before. Things are beginning to go back to normal, so again thanks for the exercises and for the words of encouragement!

- 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

Lying hamstring curl feet close

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

With feet wide and toes out squat down slowly while keeping your core tight and back slightly arched. Drive through your heels!

Smith sumo squat

- Alternate lanes for given # of reps
- Lower slowly and squeeze at full contraction!!

Alternating leg extension

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

Body weight walking lunges

W1/D3 Hamstrings/Glutes/Quads

Melo

Really enjoy doing this program. Think this will be my 3 time trough this one.

W1/D1 Lower Back/Chest/Rear Delts

Great pump n I feel extremely big all over this will get big in next 4 week .but im double to 8 weeks

Jose

omid

W1/D2 Shoulders/Arms

Right now feeling like I am at square one. I feel like I haven’t been as focused with my workouts. But again thanks for the workouts

W1/D4 Active Rest Abs/Calves/Cardio

John

Chest and back feel amazing right now! Glad I am going through this again

W1/D5 Upper Back/Chest/Rear Delts

Brandon

W1/D6 Shoulders/Arms

Thanks again for the workout. Hope all is well

Workout was great! My blood sugar started tanking about half way through though. Had to stop for a bit. Still felt good though.

W1/D7 Quads/Hams/Ab & Adductor

W1/D8 Active Rest

Deadlifts feel alot better now! Didn't lift as much today, but felt like I had better form.

W2/D1 Lower Back/Chest/Rear Delts

Blood sugar was extremely high this morning, figured out my insulin pump site had failed. Got it fixed half way through. The workout itself was great, was not 100% there this morning though. Tomorrow is a new day though.

W1/D3 Hamstrings/Glutes/Quads

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