Get into a kneeling position with padding for your knees and anchor the feet under whatever you have—from an actual Nordic bench or attachment to a loaded barbell.
 
Keeping your hips open, lower yourself under control to the floor, using as much assistance from the arms as needed.
 
Use the hamstrings to lift yourself upright again, again using the arms as much necessary to assist.
 
Purpose
The Nordic curl strengthens the hamstrings.
 
Programming
Do 2-3 sets of 5-15 reps. Before being able to do strict reps, use the arms to assist; as you begin to be able to do one or a few unassisted reps, continue doing the full rep count each set, using assistance once you’re unable to continue strictly.