- Lay flat on your belly, with both hands reach back and grab the tops of your feet.
- Keeping your upper legs flat on the ground, pull both of your feet towards your buttocks.
- Pause at the apex of the stretch, then return to starting position.
- Lay flat on your belly. Extend one arm out in front of you, placing your palm on the floor. With your other arm, grab the top of your foot.
- Keeping your upper leg flat on the floor, pull your foot towards your buttocks to engage the stretch.
- Pause for a few seconds, and then repeat the stretch with your other leg.
- Measure your shoulders against the bar to make sure you're even. Throw your shoulders under the bar. The bar should be digging into your neck slightly.
- Make sure to push your elbows up to the ceiling for the entire rep. To make sure you don't get too pitched forward.
- Use the squat stance you would use for a back or goblet squat. Push your hips back to initiate the squat. Break at the knees until you hit parallel depth.
- Squat back up to a standing position.
- Position yourself in the hack squat machine with your back against the pad and shoulders under the shoulder pads.
- Place feet shoulder-width apart on the platform. Keep your back straight, and slowly lower into a squat position.
- Press through your heels to return to the starting position, keeping your core engaged. Repeat for desired reps and sets.
