Back Extension (Hyperextension Bench)
Lock your feet in the place on the hyperextension bench, with your thighs and hips on the pads. Your body should be supported by the hips and calves. Keep your hands behind your head throughout the exercise. Your body should form a straight line.
Lean your torso over the pads and extend as low as you can.
Slowly pull yourself up until your body forms again a straight line. Repeat the exercise according to the training plan.