Hamstrings & Lower Back Workout | Day 18 | Kris Gethin's 8-Week Hardcore Training Program


Week 3 is coming to a head with this hamstrings & lower back workout. Stay on track, train hard, and eat right.
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We’re already near the end of Week 3. Before you know it, you’ll be halfway through this transformation. This should awaken your mind to the fact that time passes so quickly, which is why you need to remain in control of your daily actions. Every workout has to surpass the last one; leave nothing to chance here. Missing your supplements for a day, or even one meal, can knock you back.

We’ve got another lower back, hamstrings, and upper-abs workout ahead of us today. Usually, we hit lower back first, but the pump you get from this can negate your hamstring workout. For this reason, we’re starting with hamstrings first today.

How are you finding the increase in cardio this week? Let me know by tagging me on social media using #HardcoreTrainer2.

| Workout |
1. Morning Cardio – 30 Minutes
2. Alternating single-leg curl – 5 sets of 12, 10, 8, 8, 6 reps per leg, rest 60 sec.
3. Stiff-legged dumbbell deadlift – 5 sets of 10 reps, rest 60 sec.
4. Hyperextension – 3 sets of 10/10 reps. All three sets are dropsets. Perform 10 reps with a weight, then drop the weight and complete another 10 reps using bodyweight only. Rest 60 sec.
5. Barbell good morning – 3 sets of 20, 18, 16 reps. For the first set, choose a weight that allows you to reach failure at 20 reps. On the next set, slightly increase the weight and complete 18 reps. On the third and final set, slightly increase the weight again and do 16 reps. Rest 60 sec.
6. Circuit
Weighted crunch – 20 reps
Cross-body crunch – 20 reps
Medicine-ball roll-outs – 20 reps
Ab twist – 50 reps
7. Evening Cardio – 30 minutes

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