Name: Playbook - Arash Rahbar - W4/D6 Active rest day - abs & calves
Uploaded: 2021-02-22T23:16:11.839Z
Duration: 45 min
Description: W4/D6 Active rest day - abs & calves

Haven't done planks in awhile! Was brutal! Thanks againfor putting these programs together!

Patrick

*Abs		
- Weighted crunches 4	x 20,20,15,15
- Planks 4 x till failure

*Calves		
- Standing calf raise 4 x 20,15,12,10 drop 10
- Seated calf raise 5 x 10,10,8,8,8 drop 8

- Come down with a controlled movement engaging your abs

Weighted decline crunches

- Hand together and elbows out creating a v with your arms. Squeeze every inch of your body and Flex as hard as you can while holding a plank.

RKC Plank

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

Standing calf raise

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

Seated calf raise

W4/D6 Active rest day - abs & calves

That was bad ass, I’m glad I switched over

William

Dais

W1/D1 Chest & triceps

Matt

Syed

John

W1/D2 Back, delts & traps

❤️❤️❤️❤️❤️❤️❤️❤️❤️

ALFAHAD 

W1/D3 Active rest day - abs & calves

FYI This is missing some squats in the tracking/demo video section. They show up in the summary but not the actual workout.

Maybe more body weight stuff like push or pull ups with an arm day

Landon Dollar

W1/D4  Legs

Fire, hopefully I see some solid growth from this new routine I switched over to💯

W1/D5 Shoulders & Biceps

Cameron

Victor

W1/D6 Active rest day - abs & calves

Andrew

Thando

W2/D1 Chest & triceps

DM-X

Kwabena

W2/D2 Back, delts & traps

Great! Been awhile since ia have been sore after my workouts! Thanks again!

W4/D6 Active rest day - abs & calves

Community

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