Year Long Workout: Phase VI, Workout A
2 Hip-Extension Plate Drag
Sets: 2-3 Reps: 8-10 Tempo: 211 Rest: 90 Seconds
Place a light weight plate on a smooth floor so that you can slide it without much difficulty (wrapping the weight in a towel or using a polished wood floor would work well). Lie on your back on the floor and rest your heels on the far rim of the plate . Contract your glutes and hamstrings to extend your hips in the air and bend your knees to drag the weight back toward you . Slide your body back on the floor so that your knees straighten again. That's one rep.