7. Back extensions
How to do it: “Set up the bench so your thighs are flat against the pads, but not so high that it hinders you from bending freely at the hips,” Krajewski says. Flare your feet out a bit. When you’re starting out, use just your bodyweight. And as you progress, hold a weight plate. “Tuck your chin throughout the entire movement and round your shoulders forward as you bend over as far down as you can go,” he explains. Make sure you don’t hyperextend your lower back as you raise yourself up. “Contract your glutes as you come up until your spine is in a nice neutral position,” he recommends.
Prescription: 3-4 sets x 10-20 reps w/ 45-75 sec. rest between sets
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