Romanian Dumbbell Deadlift
Grasp a couple of dumbbells holding them by your side at arm's length. Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent.
Keeping the knees stationary, lower the dumbbells to over the top of your feet by bending at the waist while keeping your back straight. Keep moving forward as if you were going to pick something from the ground until you feel a stretch on the hamstrings.
Bring your torso up straight again by extending your hips and waist until you are back at the starting position. Repeat the exercise according to the training plan.