Day 4:Lower 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 |
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- 60 seconds of rest between supersets
Hamstrings
Superset (3 Sets)
2a. Seated Leg Curl |
10 reps |
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2b. Glute Ham Raises |
10 reps |
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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 |
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- 60 seconds of rest between supersets
Upper Abs
Superset (4 Sets)
4a. Decline Cross-body Situp |
Failure |
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4b. Cross-body Situp |
Failure |
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**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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DAY 7:Active Rest Day
