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  • Lie flat on a mat with your face facing downwards.
  • Keep your arms next to you and elbows bent with palms facing the ground.
  • Your hands should be at shoulder level. This is your starting position.
  • As you inhale raise your chest and raise your hips also extend your arms to be completely straight.
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  • Lie prone (face down) on a hyperextension bench with your legs tucked firmly under the foot
    pads.
  • If necessary, adjust the upper pad so that it lies below your hips, giving your hips room to fully flex.
  • Put your hands lightly behind your head or cross them on your chest.
  • Inhale as you lower your torso by flexing your hips and waist.
  • Exhale as you raise your torso by extending your hips and back.
  • Repeat.
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  • 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 torso back down but now you’ll twist to the right as you extend back up while
    contracting your obliques.
  • Repeat this exercise by alternating sides while hyperextending your back.
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  • Grasp a couple of dumbbells holding them by your side at arm’s length.
  • Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position.
  • Keeping the knees stationary, lower the dumbbells to over the top of your feet by bending at the waist while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Exhale as you perform this movement
  • Start bringing your torso up straight again by extending your hips and waist until you are back at the starting position.
  • Inhale as you perform this movement.
  • Repeat
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  • Set up for the smith machine deadlift by loading the appropriate amount of weight onto the smith machine and setting the bar to the lowest setting.
  • Stand in front of the bar with your feet around shoulder width apart and half way under the loaded bar. Your toes should be pointed straight ahead or slightly outward. Do what is comfortable for you.
  • Reach down and grab the bar with both hands using an overhand grip just outside of shoulder width. You can use an alternating grip (one over/one under) to help you lift more weight. Lifting straps can also be used to help lift more weight.
  • Drop your hips until your shins are touching the barbell. Your hips should be in the best, most natural position for leverage so you may need to raise or lower them slightly.
  • Make sure your eyes are looking ahead. Your body will follow your head so keep your head up and eyes forward!
  • Be sure to keep a straight back and never allow it to round. You are now in the starting position.
  • Focus on standing up with the bar – not pulling the bar from the floor, and lead with your head as you rise.
  • Drive with your heels and explode upward (leading with your head) as you rise.
  • As the bar rises above your knees, thrust your hips forward and contract your back by bringing your shoulder blades back.
  • Pause here for a moment and then reverse the movement by bending at the knees while slowly lowering the weight – keeping it under strict control on the descent.
  • Reset your stance if necessary and repeat for desired reps.
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  • Grasp a bar using an overhand grip (palms facing down). You may need some wrist wraps if using a significant amount of weight.
    Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position.
  • Keeping the knees stationary, lower the barbell to over the top of your feet by bending at the waist while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Inhale as you perform this movement.
  • Start bringing your torso up straight again by extending your hips until you are back at the starting position. Exhale as you perform this movement.
  • Repeat for the recommended amount of repetitions.
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