- 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.
- 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.
- Hold the dumbbell in a goblet position. With your elbows directly under your fists.
- Push your hips back while leaving your knees MOSTLY extended. You should feel a stretch in your hamstrings.
- When you feel the stretch push your hips forward until you're back in a standing position.
- Stand with a shoulder width stance. Push your butt back while leaving your knees MOSTLY extended.
- You should feel a stretch in your hamstrings. When you feel the stretch, push your hips forward to complete the rep.
- Do not push your hips all the way forward. This will hyperextend your spine. Just go to a normal standing position.
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