Glute Ham Raise

youtube.com/watch?v=KeHz_pcv84k&list=PLHdLdhg1dGLpmmXezdk4m7PF9pSZyvEuG&index=549
Hold the double-cable rope attached in both hands just behind your head, with your elbows pointing up. Slowly lower your upper body towards the ground, keeping your core braced. Then quickly return to the starting position by contracting your hamstrings.

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