Start with your hips pressed on the pads & with weights hanging in front of you or held to your chest. Internally rotate your shoulders to hunch/round your upper back. As you lower, you should feel a stretch in the hamstrings, and as you come back up, think about squeezing your glutes to lift yourself up.

Weight Recommendations:

Beginner: Do these without any weight - 5lbs
Intermediate: 10-20lb plate or dumbbell
Advanced: 25-40lb plate or dumbbell

*Modification: do this without any weight, or do superman on the floor!