First ones: On the hamstring curl machine.
Use both legs to lift, then lower the weight with just one leg counting slowly to 5 as you control the weight down.
This way I can put all the force and time under tension on the negatives. Doing them this way also allows me to use more weight. Change things up and give it a try. Negatives should definitely be in your routine.
Second: Kickbacks they are just a must for the . What I found that helped me when my back would hurt, was really just controlling the weight through the whole movement. Slow controlled and pushing with your heels.
Third: Smith machine wide stance Good-mornings.
Fourth: Standing calf raises.
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