- Place the bar on your traps. You may need a pad so the bar doesn't dig into your cervical spine.
- Push your hips straight back. Your knees should stay MOSTLY extended (think soft knees). Also make sure to
- Look for what feels like a stretch in your hamstrings. The stretch feeling means you're likely nearing the end of your Range of Motion without rounding your spine.
- When you feel the stretch push your hips forward until you're in a standing position.
- Start by pushing your hips straight back and extending your non-working leg behind you. It is ok to touch your other foot back to the ground each rep.
- Leave your knee mostly extended. Look for a stretch in your hamstring. When you feel the stretch, push your hips forward until you're back in a standing position.
- Adjust the back pad and ankle pad to suit your height.
- Disengage the knee pad and lower it as far as you can.
- Flex your knees against resistance, then extend until you feel a stretch in your hamstrings.
- Start by standing with your feet shoulder-width apart and holding a dumbbell in each hand.
- Place one foot slightly behind the other, with the heel of your back foot elevated on a step or weight plate.
- From this starting position, bend at the hips and knees to lower the dumbbells towards the ground, keeping your back straight and your core engaged.
- Once the dumbbells are below your knees, drive through your heels to stand back up to the starting position.
