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8-Week Hardcore Daily Video Trainer - Banner Image

Day 25: Hamstrings, Lower Back & Abs

Overview: 8-week hardcore trainer
Overview: training
Overview: nutrition
Overview: supplements
Day 1: quads, lower abs & calves
Day 2: chest & shoulders
Day 3: arms
Day 4: lower back, hamstrings & upper abs
Day 5: upper back & calves
Day 6: active rest day
Day 7: active rest day
Day 8: quads, lower abs & calves
Day 9: chest & shoulders
Day 10: arms
Day 11: lower back, hamstrings & upper abs
Day 12: upper back & calves
Day 13: active rest day
Day 14: active rest day
Day 15: legs, calves & lower abs
Day 16: chest & shoulders
Day 17: arms
Day 18: hamstrings, lower back & upper abs
Day 19: back & calves
Day 20: active rest day
Day 21: active rest day
Day 22: quads, calves, and lower abs
Day 23: chest & shoulders
Day 24: arms
Day 25: hamstrings, lower back & abs
Day 26: back and calves
Day 27: active rest day
Day 28: active rest day
Day 29: quads
Day 30: chest & shoulders
Day 31: arms
Day 32: hamstrings, lower back & upper abs
Day 33: upper back & calves
Day 34: active rest day
Day 35: active rest day
Day 36: quads & calves
Day 37: chest & shoulders
Day 38: arms
Day 39: hamstrings, lower back & upper abs
Day 40: upper back & calves
Day 41: active rest day
Day 42: active rest day
Day 43: quads, calves & lower abs
Day 44: chest & shoulders
Day 45: arms
Day 46: hamstrings, lower back and upper abs
Day 47: back & calves
Day 48: active rest day
Day 49: active rest day
Day 50: quads, calves & lower abs
Day 51: chest & shoulders
Day 52: arms
Day 53: hamstrings, lower back & upper abs
Day 54: upper back & calves
Day 55: judgement day!
Day 56: photo shoot day

Today while hitting hamstrings, I’m going to be very careful about avoiding unwanted crossover within the quads, because they are still hurting from Monday! This is an educational process that will help you discover how your body feels from one day to the next and how you need to balance that.

Right, time to grind out another workout and keep the results coming one day at a time!

Morning Cardio - 35 Minutes

Hamstrings, Lower Back & Abs Workout

LOWER BACK

1. Single-Arm Dumbbell Deadlift
3 Sets x 15 Reps
Reduce the weight with each successive set.
-No rest between sets.

2. Hyperextensions
3 Sets x 15 Reps
Reduce the weight with each successive set.
- 45 seconds of rest between sets.


HAMSTRINGS

3. Single-Leg Hamstring Curl
3 Sets x 15 Reps
Reduce the weight with each successive set.
- 45 seconds of rest between sets.

4. Cable Single-Leg Stiff-Legged Deadlift
3 Sets x 15 Reps
Reduce the weight with each successive set.
- 45 seconds of rest between sets.


UPPER ABS

Circuit (3 Sets)

5a. Dumbbell Weighted Crunches
15 REPS
5b. Crunches
15 REPS
5c. Cable Cross-Body Pulls
15 REPS
Complete this circuit for the right side of your core, then the left side for a total of 3 circuits per side
- 60 seconds of rest before doing your next circuit

Evening Cardio - 35 Minutes

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