Hyperextensions
Plant your heels firmly under the ankle rolls and lay front down into the extension bench with thighs against the pads. Adjust the pad height to just above your pubic line and below your waist to allow you to properly bend the body. Stand with the body in a straight line and arms either crossed in front of the body or hands, palm down, behind the head (like a traditional sit up position). This is your starting position.
Commence the movement by bending the body down from the waist until you have gone as far as you can and without arching the back over. The body should remain straight and torso tight.
Squeeze the lower back to reverse the body to the starting position whilst maintain tightness in the core and hamstrings.
Standing Cable Bar Lat Pushdown
Pin the pulley height on a cable to its highest setting and pin a suitable weight. Your feet are planted firmly and your core is tight as you take position in front of the cable rack. Take an overhand grip on the bar, just outside of shoulder-width. It is preferable to stand away from the rack slightly so that your straightened arms are extended up and out to give you more range of motion and therefore more benefit in the movement. This is the starting position.
Commence the movement by using your back to squeeze the bar through an arc movement - the arms move from in front of your body to the sides of your body whilst remaining straight. Do not use momentum to pull the bar. The torso should remain stationary.
When the bar just touches your upper thighs, squeeze for a second and then reverse the movement by extending the arms to the starting position, inhaling as you do.
