12. Dumbbell 45-degree Hyperextension: The motto here: Relax the back, recruit the glutes. Find a GHD machine and from starting position, lean over with hips flexed as far as they will go. Grab a dumbbell and position it under your chin so it looks like a bowtie. Relax all of the back muscles and pull up with the glutes. Come up to slightly hyperextension and return to start position.
13. Dumbbell Floor Press: Who said presses need a bench? Lie on your back with feet flat on the floor and a dumbbell in each hand. Position the dumbbells at your shoulders with elbows rested on the floor. Push straight up bringing the dumbbells directly overhead. Return to starting position.