Rear Leg Hook Crunch

If you're totally new to exercise and pole, you can either skip this one or just work on getting into the leg hook position as shown in step one. Once you become stronger, this exercise is amazing for targeting the lower back, glutes, and hamstrings.

Suggested sets and reps: 8-15 reps, 2-4 sets, 3 times per week.

T.M.G. MULTIFIDUS / LONGISSIMUS / SPINALIS / QUADRATUS LUMBORUM / GLUTES / HAMSTRINGS / ABDUCTORS /

NO POLE OPTIONS:

• Kids playground – For this exercise, using a pole is really superior to any other equipment found in a gym. But if you don't have a pole at home, you can go to a local playground and use a kids' fireman pole. The benefit of the pole is the use of the knee pit, which will help acclimate this area.
  

• Lying hamstring machine

• Sitting hamstring machine

• Roman chair - Be sure the thigh pad is placed in a way that allows you to hinge at the hips.