The Eternal Beach-Body Plan
Phase I - Week 1: Workout II
Exercise VIII: Bent-Knee Hip Extension
Sets: 2 Reps: 10 Rest: 45 Seconds
Set an adjustable bench to a 30- to 45-degree incline, grab a dumbbell in each hand, and sit on the bench . Keeping your elbows braced against your sides, curl the weights , and then lower them back to the starting position. That's one rep.