Name: Playbook - Arash Rahbar - W4/D4 Active rest/Abs/Calves/Cardio
Uploaded: 2021-08-20T19:58:35.614Z
Duration: 45 min
Description: W4/D4 Active rest/Abs/Calves/Cardio

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

Patrick

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

- Come down with a controlled motion
- Focus on your abs

Decline sit up Abs

You can use anything around the house from 5 to 20 pounds. Make sure to keep your lower back flat against the ground and your core tight at all times. Stability and control is the key here.

Weighted dead bugs (ball)

- Raise legs till they are parallel to the floor. 
- Avoid swinging

Hanging leg raises with slings

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

Seated calf raise

- Lower slowly and press up as far as possible

Leg press calf raise

W4/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

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.

W4/D4 Active rest/Abs/Calves/Cardio

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