Kris Gethin’s 8-Week Hardcore Daily Video Trainer, Day 39: Hamstrings, Lower Back, and Abs

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.


Superset

8

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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