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Day 4Lower Back, Hamstrings & Upper Abs

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 5 different electrolytes in there. You will also want to add a little bit of sea salt to your meals to keep your sodium and aldosterone levels happy.

Right now, it’s time to crush lower back, hamstrings and upper abs.

 

 

Morning Cardio - 20 Minutes

Lower Back, Hamstrings & Upper Abs Workout

Lower Back

1. Deadlifts
3 Sets x 10 reps
- 60 seconds of rest between supersets

  

Hamstrings

Superset (3 Sets)

2a. Seated Leg Curl
10 reps
2b. Glute Ham Raises
10 reps
On the final set of seated hamstring curls, do a triple drop set. 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 set.
- 60 seconds of rest between supersets

 

3. Cable Stiff-Legged Deadlifts
3 Sets x 10 reps
- 60 seconds of rest between supersets

 

Upper Abs

Superset (4 Sets)

4a. Decline Cross-body Situp
Failure
4b. Cross-body Situp
Failure
**I add an alternating twist to these so that I work my obliques and intercostals**
- 60 seconds of rest between supersets

 

Evening Cardio - 20 Minutes


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