Name: Playbook - Arash Rahbar - W3/D3 Hamstrings/Glutes/Quads
Uploaded: 2021-08-18T17:09:49.763Z
Duration: 90 min
Description: W3/D3 Hamstrings/Glutes/Quads

Patrick

Could barely lift my legs for the bulgarian squat once I was done with hamstrings! Had to light weight on a couple to make sure I had the right form. Thanks again!

- 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

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

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

1 leg lying hamstring curl

- Press your hood into the pad and avoid using your lower back

Lying hamstring curl

- Stagger your feet with back leg elevated on a support
- Squat down on front leg not allowing your knee to surpass your toe!

Bulgarian split squat holding dumbbell

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

Alternating leg extension

W3/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

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

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.

W3/D3 Hamstrings/Glutes/Quads

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