Hamstrings, Lower Back, & Abs Workout | Day 39 | Kris Gethin's 8-Week Hardcore Training Progra32


When you’re working your back today, pay attention to the difference between pain and fatigue. You don’t want to mess around with back pain!
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This week is going quickly, and my travel schedule is beginning to really pinch now. I’ve got to get up extra early tomorrow to do my cardio, then do the same when I land at the other end, which will mean my sleep is going to be cut short.

The thing to always remember when it comes to getting your cardio done is that you’ll try to bullshit yourself. You’ll try to make some deal that you won’t do it now, but you’ll promise yourself to do it later. Don’t do that. As soon as you wake up, just go and do it. Once work is done, go and get it done in the evening. Procrastinating about it will just increase the chances of you missing it, which will put you back.

When you train lower back, it’s really important that you learn to distinguish the difference between a workout pump and pain. If you’re working out and your lower back just feels fatigued, that’s great. But if you’re experiencing shooting pains, then stop! There’s probably something wrong, so you need to get some advice and see if you can change your form to get rid of the pain.

Okay, let’s go! Time to hit up your lower back, hamstrings, and upper abs!

| Workout |
1. Morning Cardio – 45 Minutes
2. Glute-Ham Raise – 3 sets of 30, 20, 10 reps, resting 30 sec. after first set, 20 sec. after second set.
3. Seated Leg Curl – 3 sets of 20, 25, 30 reps, resting 20 sec. after first set, 25 sec. after second set.
4. Lying Cable Hamstring Curl – 3 sets of 30, 20, 10 reps, resting 30 sec. after first set, 20 sec. after second set.
5. Reverse Hack Squat – 3 sets of 20, 25, 30 reps, resting 20 sec. after first set, 25 sec. after second set.
6. Hyperextension – 3 sets of 30, 20, 10 reps, resting 30 sec. after first set, 20 sec. after second set.
7. Dumbbell Deadlift – 3 sets of 20, 25, 30 reps, resting 20 sec. after first set, 25 sec. after second set.
8. Superset
Exercise Ball Cable Crunch – 5 sets to failure, rest as little as possible.
Ab Wheel Roll-Out – To failure, rest 60 sec.
9. Evening Cardio – 45 minutes

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