Lower Back, Hamstrings, & Abs Workout | Day 11 | Kris Gethin's 8-Week Hardcore Training Program


Lift heavy and give this lower-body workout your all. Pain is momentary, but the greatness you build will last forever.
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This week, I had somebody let me down. They were supposed to meet me at the gym for a cardio session together and they said their alarm clock didn’t go off. We both know that’s bullshit. If they had a flight to catch, they would’ve been up. They just don’t value their own health, word, commitment, or results enough to make the sacrifices I do. I trust you to buck that trend and follow this religiously.

It’s time for another lower back, hamstrings, and upper abs workout!

| Workout |
1. Morning Cardio – 25 Minutes
2. Deadlift – 3 sets of 5, 5/5, and 8/8 sets. Second and third sets are single dropsets. Perform 5 or 8 reps, drop weight, and perform another 5 or 8 sets, respectively. Rest 90 sec.
3. Superset
Rack pull – 3 sets of 10 reps, no rest
Band good morning – 3 sets of 20 reps, rest 90 sec.
4. Lying leg curl – 3 sets of 10, 10/10, and 10/10/10. Second set is a dropset, and third set is a double-dropset. Rest 60 sec.
5. Standing cable hamstring curl – 3 sets of 10, 15, 10 reps per leg, no rest between legs.
6. Ab circuit – 3 ROUNDS, REST 60 SEC. BETWEEN ROUNDS
Press sit-up – 10 reps
Barbell ab roll-out – 10 reps
Crunch – 10 reps. On the last two rounds, switch the crunches to alternating oblique crunches.
6. Evening Cardio – 25 minutes

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