EXERCISE #1 – STIFF-LEG / ROMANIAN DEADLIFT
Alternatively, you could perform this exercise with two dumbbells to make it a bit more functional by adding some instability to the movement. Feel free to experiment with both versions.
EXERCISE #2 – BODYWEIGHT GLUTE-HAM RAISE
Make sure to keep your spine neutral as you curl your bodyweight up. This means no excessive rounding of the back. If you are having trouble lifting your own bodyweight, use an exercise ball and help with your arms to get to the top of the range of motion. The arms however are there just to assist. The primary muscles doing the work should be the hams and glutes.
EXERCISE #3 – DUMBBELL SINGLE-LEG STIFF-LEG DEADLIFT
This is an exercise no one can go wrong with. If your form is lacking due to inflexibility, but you feel like you need increase the intensity of the exercise, you can choose to change the TEMPO instead.
By applying a 3 – 4 second negative to your exercises you can safely increase the intensity without breaking form. Just remember to EXPLODE on the way up, as power and strength gains are usually a result of explosive positives and controlled negatives.