Bent Leg Kickback (kneeling)
Get down on all fours on an exercise mat. Align your wrists under your shoulders and your knees under your hips. Contract your core muscles and ensure your spine is straight. Without changing the angle of your knee, extend your right leg back and up until your thigh is parallel with the ground. Kick
Twist Hip Lift
Lie on your back, and hold onto the sides of the bench behind you. Keeping your legs together, raise the legs up toward the ceiling. Keeping the legs together, lift your hips and lower back off the bench, making sure the legs point directly up as you lift and twist toward the left. Return
45 degree hyperextension (arms in front of chest) (Side-POV)
Hips must be forward of the pad. This is a pure hinge manoeuvre, so make sure your ability to flex and extended from the hips isn't impeded by the pad. Seek maximum range of motion. Go all the way down and all the way up to parallel. Match lifting tempo to resistance curve. As
Dumbbell Romanian Deadlift
Begin in a standing position with a dumbbell in each hand. Ensure that your back is straight and stays that way for the duration of the exercise. Allow your arms to hang perpendicular to the floor, with the wrists pronated and the elbows pointed to your sides. This will be your starting position. Initiate
Reverse Hyper on Flat Bench
Start off by lying face down in a prone position on a bench with your toes touching the floor and legs extended out straight behind you. One in position pull your legs up towards your upper body until you feel a tension in your abs and glutes. Hold for a count thing bring your
Pelvic Tilt Into Bridge
Lie down with your feet on the floor, heels directly under your knees. Lift only your tailbone to the ceiling to stretch your lower back. (Don't lift the entire spine yet.) Pull in your stomach. To go into a bridge, lift the entire spine except the neck.
Lying Leg Raise and Hold
Lie on your back, legs straight and together. Keep your legs straight and lift them all the way up to the ceiling until your butt comes off the floor. Slowly lower your legs back down till they're just above the floor. Hold for a moment. Raise your legs back up. Repeat.
Cable pull through
Begin standing a few feet in front of a low pulley with a rope or handle attached. Face away from the machine, straddling the cable, with your feet set wide apart. Begin the movement by reaching through your legs as far as possible, bending at the hips. Keep your knees slightly bent. Keeping your arms
Smith kneeling rear kick
Set the Smith machine bar to the desired height. Place a flat bench a quarter of the way under the Smith machine bar. Then, get on all fours on the bench and grip the end of it to keep your body stable. Now, place your left foot on the bar and slowly kick it
Flutter Kicks (version 2)
On a flat bench lie face down with the hips on the edge of the bench, the legs straight with toes high off the floor and with the arms on top of the bench holding on to the front edge. Squeeze your glutes and hamstrings and straighten the legs until they are level with
45 degree twisting hyperextension
Position yourself on the stand so your feet are secured, and your hips are at the edge of the support pad. Next is place your hands behind your head and lower your torso down below parallel to the floor. Now, hyperextend your torso upward while twisting to the left and contract your obliques. Lower your
