• Barbell Stiff Leg Deadlifts

    Stand with a barbell at your shins with your feet shoulder width apart.
    Bend forward at your hips and keep your knees as fully extended as possible.
    Grab the barbell and then extend your hips while maintaining a straight back.
    From the standing position, lower the weight in a controlled manner.
    You can either lower the weight to the floor or before you touch the floor, depending on your mobility.

  • Glute Ham Raise

    Position yourself on a glute ham raise machine or find a suitable substitute like a stability ball or bench.
    Adjust the equipment to fit your body by setting the footplate at an appropriate height and making sure your feet are securely anchored.
    Begin the movement by slowly lowering your upper body towards the ground while keeping your torso and legs aligned.
    Once you reach the lowest point where your body is parallel to the ground or as far as you can comfortably go, pause briefly.
    Engage your glutes and hamstrings again as you push yourself back up to the starting position, using the strength of your posterior chain muscles.

  • Machine Hamstring Curl

    Lay down on the machine, placing your legs beneath the padded lever. Position your legs so that the padded lever is below your calve muscles.
    Support yourself by grabbing the side handles of the machine, and slowly raise the weight with your legs, toes pointed straight.
    Pause at the apex of the motion, then slowly return to starting position.

  • Barbell Low Bar Good Morning

    Place the bar between your traps and rear delts. Pull your shoulder blades back to give the bar a shelf to sit on.
    Push your hips back until you feel a stretch in your hamstrings. This means you're nearing the end of your Range of Motion with out rounding your spine.
    When you feel the stretch push your hips forward until you'e in a standing position.