Name: Playbook - Arash Rahbar - W4/D3 Hamstrings/Glutes/quads
Uploaded: 2021-08-20T19:55:49.545Z
Duration: 90 min
Description: W4/D3 Hamstrings/Glutes/quads

Getting better at know which muscles should be getting used. Slowing down when necessary to think about it and readjust if necessary. Have a question the last exercise, the glute bridge only had 1 set 1 rep. Is that supposed to be like that?

Patrick

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

1 leg RDL

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

1 leg standing hamstring curl

Leg press low & close

Leg press high & close

Lying hamstring curl feet close

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

Body weight walking lunges

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

W4/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.

W2/D2 Shoulders/Arms

Mahdi

Legs are shot! Glad I am going through this program again!

W2/D3 Hamstrings/Glutes/Quads

Core and calves were burning today! Got in to late to get the cardio done. Something I have to work on. Blood sugar also better today finished off at 129.

Abs are getting better. Was able to make it through all the sets of weighted deadbugs. Blood sugar was a bit higher today

W2/D4  Active Rest Abs/Calves/Cardio

Didn't sleep well last night, and going through some things. Wasn't as focused today. Program itself was great, just wasn't 100% there today.

W2/D5 Upper Back/Chest/Rear delts

Been increasing my water before workouts and workouts feel alot better. Arms and shoulders look and feel fuller!

W2/D6 Shoulders/Arms

W2/D7 Quads/Hamstrings/Ab & Adductors

Brutal! Core and calves were on fire with this one!

2 rounds of supersets was intense! Struggled with the elevated toe touches. Got through it though. Also thanks for the voice message the other day, will keep killing it! Have a great day!

W2/D8 Active rest/Abs/Calves/Cardio

Much better then the last time I attempted. Blood sugar stayed in range this time! Feel alot stronger this time around.

Week end workout , finished it in 2 days 👍

Govardhanan

W3/D1 Lower Back/Chest/Rear Delts

Really good arms feel great! Shoulders I know I could have done better on. Will do better next time.

W3/D2 Shoulders/Arms

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!

W3/D3 Hamstrings/Glutes/Quads

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

W3/D4 Active Rest Abs/Calves/Cardio

Back had an amazing pump! Chest felt like I kept miscalculating the weight. Felt like I was underestimating what I could do. Blood sugar was running high all morning. Thanks again!

W3/D5 Upper Back/Chest/Rear Delts

W3/D6 Shoulders/Arms

Did something in my left leg while doing the squats. Made it painful to squat down. Had to skip the hack squat. Will keep an eye on it see how it goes. Thanks again for the workout

I’ll be honest, today was not the day. Definitely wasn’t at 100% but I worked thru it.

Have never done sissy hack squats before. Those were murder!!

W3/D7 Quads/Hamstrings/ Ab & Adductor

Core felt alot better today! Feels like I am finally making some progress! Thanks again!

W3/D8 Active Rest Abs/Calves/Cardio

Program was great, I however didn't didn't sleep well last night. Have a lot going on right now. So definitely feeling it today. Will get rest tonight and hit it better tomorrow.

W4/D1 Lower Back/Chest/Rear Delts

Workout felt great! Was debating on if I would go into the gym today. Been struggling with stuff... wanted to head back to the junk... glad I came in. Started a new gym and meet someone I know who I am starting to trust to hold me accountable in the bad areas. Sorry for unloading. But thanks again for the workout.

Arms feel great! The static lateral raises are always murder! Slept better last night know that helped.

W4/D2 Shoulders/Arms

Core was difficult today. Blood sugar stayed pretty stable throughout the workout. Going to get some cardio in now.

W4/D4 Active rest/Abs/Calves/Cardio

Rally like the short rest exercises! Back and chest felt awesome!

W4/D5 Upper Back/Chest/Rear delts

Those quick rests are murder! Feels really good after words though!!

W4/D6 Shoulders/Arms

Wasn't at 100% today. Didn't sleep well and blood sugar was 247 at one point during workout. Overall though the workout program was great!

W4/D7 Quads/Hamstrings/Ab & Adductor

Felt better today, got better sleep and blood sugars were better. Also happy with the progress that I have made with my core. Thanks again! Will be restarting this program in a couple days!

W4/D3 Hamstrings/Glutes/quads

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