- 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.
- Grab both dumbbells and hinge forward at the hips. Make sure you keep a flat back.
- The closer your torso is to parallel with the ground the longer the range of motion will be at your shoulder. The better the results you'll get from the exercise.
- Let your arms hang freely, and then pull your elbow joint straight back toward the ceiling.
- 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.
- Lay flat on the ground on your stomach with your arms extended overhead. Hold a dumbbell with a neutral grip.
- Lift your legs and chest off the ground simultaneously and hold for a 1 count at the top.
- Relax your lower back and lower your legs and chest back to the floor.
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