GLUTES AND HAMSTRINGS
2 Working Sets x 20 Reps
Focus on glute contraction at top.
How To:
Setup:
Adjust the hyperextension bench so the pad sits at the top of your thighs, allowing your hips to bend freely.
Place your feet firmly on the platform, heels down, toes pressed into the plate.
Hold a weight away from your body, or keep hands crossed over your chest if you’re new.
Start with your body in a straight line from head to heels.
Movement:
Hinge at the hips and slowly lower your upper body toward the floor with a flat back, feeling a stretch in the hamstrings.
Stop when your torso is just below parallel (or as far as you can go without rounding your back).
Squeeze your glutes and hamstrings to raise your torso back up until your body forms a straight line again—don’t hyper-arch your lower back.
Pause and really squeeze the glutes at the top before starting the next rep.