Im running the beginner program from the second edition. It has back raises. I have been doing them on a flat bench but its tweaking my knee up when doing it. I was wondering if there was a substitute for this as I don’t have a back raise set up.
GMs or pull-throughs.
GMs are heavier but easier to program, pull-throughs are safer and lighter on the nervous system.
Try them on a Swiss Ball. They cost next to nothing and you can use it for other stuff.
A stiff leg deadlift variation, nordic hamstring curls, good mornings. Depends on your equipment really. OH or kettlebell/dumbell swings.