Name: Playbook - Arash Rahbar - W3/D4 Active Rest Abs/Calves/Cardio
Uploaded: 2021-08-18T17:10:05.763Z
Duration: 45 min
Description: W3/D4 Active Rest Abs/Calves/Cardio

omid

Core is still my weakest area. It is getting better though. Got in to late to do cardio today. Will get it next time.

Patrick

Cardio is optional
20-40 minutes (depending on your goal)
Treadmill:
Max incline 
2-2.5 mph

Hanging leg raise with ball abs

- Crunch up lifting your shoulders and upper back off the ground and reaching as far forward as you can!

Bent knee reach Ab crunch

- Come down with a controlled movement engaging your abs

Weighted decline crunches

Make sure to get a full stretch and contract all the way up!
No half reps and no bouncing!!

Donkey calf raise

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

Seated calf raise

W3/D4 Active Rest Abs/Calves/Cardio

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

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/D4 Active Rest Abs/Calves/Cardio

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