2B Glute-Ham Raise
Sets: 2-3 Reps: 10 Tempo: 311 Rest: 60 Seconds
Hook your heels behind something sturdy, such as a bench, and bend your knees 90 degrees so that your torso is perpendicular to the floor . Keeping your body straight, lower yourself as far as you can , and then contract your hamstrings to return to the starting position (you can push off the floor if you need to). That's one rep.