Lower Back, Hamstrings, & Upper Abs Workout | Day 4 | Kris Gethin's 8-Week Hardcore Training Program

Water is essential. Make sure you stay hydrated while performing todays workout. We’re going to focus on the lower back, hamstrings, & upper abs.
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After today’s first cardio session, I noticed just how much I was sweating, which is why it’s so important to stay hydrated. Drinking enough water is one thing, but making sure you add your Hydra-Charge to it is just as important to get those five different electrolytes in there. I also suggest you add a little bit of sea salt to your meals to keep your sodium and aldosterone levels happy.

| Workout |
1. Morning Cardio – 20 Minutes
2. Deadlift – 3 sets of 10 reps, rest 60 sec.
3. Superset
Seated Hamstring Curl – 3 sets of 10 reps. Final set is a triple dropset: Perform your first 10 reps, reduce the weight and complete another 10 reps, then reduce the weight again and do another 10 reps. Rest 10 seconds between each drop, no rest.
Natural Glute Ham Raise – 3 sets of 10 reps, holding stick or pole for stability if necessary. Rest 60 sec.
4. Cable Deadlifts – 3 sets of 10 reps, performed facing a cable stack from a low pulley, rest 60 sec.
5. Superset
Decline Crunch – 4 sets to failure, on decline bench alternating elbow to opposite knee, no rest.
Sit-up – SIT-UP
4 sets to failure, on floor alternating elbow to opposite knee, 60 sec. rest.
6. Evening Cardio – 20 minutes


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