Name: Playbook - Arash Rahbar - W4/D7 Quads/Hamstrings/Ab & Adductor
Uploaded: 2021-08-20T20:17:16.167Z
Duration: 90 min
Description: W4/D7 Quads/Hamstrings/Ab & Adductor

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!

Patrick

TUT 4-1-1-1
- Keep your back flat against the pad and your core tight
- Keep your feet flat against a platform the whole time and drive through your heels

Hack squat

-Secure back leg on something secure.
-Squat down on front leg to 90 degrees
-Drive up through your heel

Pit shark Bulgarian split squat

- Position foot midway on platform
- Lower slowly and push through your heel (this is key!!!)

1 leg leg press

- Fully extend once leg for given # of reps then switch sides

Single leg extension

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

Lying hamstring curl

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

Body weight walking lunges

- Lower your legs focusing on engaging your hamstrings as you go down

Seated hamstring curl

Sit up straight woth your back against the pad throughout the movement. Get a good stretch and close your legs using your inner thighs. The movement should be slow and controlled

Adductor machine

Sit up straight with your back against the pad throughout the whole movement. Separate your legs using your glutes and TFL (small muscle at the top of your outter thigh). Maintain control and don't sway!

Abductor machine

Ab & Adductor

W4/D7 Quads/Hamstrings/Ab & Adductor

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/D7 Quads/Hamstrings/Ab & Adductor

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