Adjust foot & upper pads based on height. Lie face down on a hyper-extension bench, tucking your ankles securely under the footpads. With your body straight and holding the weight, inhale, start bending forward slowly at the waist until you feel a nice stretch in your hamstrings w/o rounding out your back. Exhale, slowly raising your torso back to the starting position. Repeat this movement for all reps then dismount bench.