Try it!

EXTREME HAMSTRINGS.

Plate loaded machine that offers the stability of a machine and the resistance(but not quite the full amount) of free weights

Lay on your back and have your legs up at 90 degrees then touch your hands to your toes.

Hanging from a chin up bar, slowly bring knees towards chest until thighs are parallel with the ground. Pause, and twist knees round to left keeping shoulders stationary and legs bent. Pause and return knees to the centre. Repeat on the right hand side. Pause and lower legs until you are hanging again. That is one repitition, and should take approximately 8 seconds.

Alternate: Plate Woodchopper / Dumbbell Woodchopper

Secure Door anchor
Using theraband attach handles to ankles
Begin with one leg supporting body weight with slight bend in knee
Maintain good posture
Extend leg away from body
Stand up straight, without bending to side
Keep your leg straight
Return to starting position
Main control of theraband with a 2 count extending out and a 3 count returning back
Turn around to face the opposite direction and repeat the same number of reps with the opposite leg

For complete description and pics: http://www.usmc-mccs.org/fitnessrec/downloads/Daily16.pdf

3. Daily Conditioning Excercise Descriptions -> #11.