back extensions today. So that's this machine right behind me. Set up on this is important because as we go through these, we're focusing on the glutes and the hamstrings.

And if we hyper-extend on this machine, it's going to hit a lot of the low back, and that's not what we're looking for. Okay, so you're set up on this.

You can adjust. There's a knob right here. You pull out, and then it lifts and lowers. We want to set this up so that the top of these pads sits right at our hip crease. Okay, I don't want it too high, then it's going to cut off our hinge, and I don't want it too low. We want it right at that hip crease. Now, when I hinge forward, right, the top of the pad is right at the hip crease.  I want to have my rib cage  pulled down, not hyperextending.

I cross my arms over the chest and then hinge forward. Squeeze the glutes and quads to pull the chest up. Keep the rib cage pulled down. I don't want to hyperextend here.  Keep the spine neutral, hinge forward, then squeeze the glutes and quads. Keep your eyes on the ground.