*Grab the bar with hands at shoulder width. Raise elbows until your upper arms are parallel to the floor. Take the bar out of the rack and rest on your fingertips. Set your feet at shoulder-width. Squat while maintaining arch in lower back.
*Hold a dumbbell in each hand in front of your thighs. Keeping your lower back in its natural arch, push your hips back and lower your torso until you feel a stretch in your hamstrings. Extend your hips to return to the starting position.