Name: Playbook - Arash Rahbar - W1/D7 Quads/Hams/Ab & Adductor
Uploaded: 2021-08-13T11:31:16.868Z
Duration: 90 min
Description: W1/D7 Quads/Hams/Ab & Adductor

omid

Thanks again for the workout. Hope all is well

Patrick

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

Govardhanan

Legs are dead! Blood sugars better today, made for a better workout.

- With feet together, 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 feet close & low

Leg press low & close

Leg press high & close

- Engage your quads as you raise your legs 
- Lower with a controlled movement

Leg extension toes turned in

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

1 leg RDL

- 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

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

Ab & Adductor

W1/D7 Quads/Hams/Ab & Adductor

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

W1/D2 Shoulders/Arms

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!!

W1/D3 Hamstrings/Glutes/Quads

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

Cameron

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

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/D7 Quads/Hams/Ab & Adductor

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