Three sets of Reverse Hyperextensions mixed with three sets of ab-work. This could be Ab-mat sit-ups, GHD sit-ups, band pull-downs, or other abdominal exercises. Vary load and reps as needed.
Three sets of 10-15 stretch-band good-mornings. You should be hitting failure somewhere in this range on each set. Rest as needed between each set.
“An Epidemic of Ignorance” by Michael Shermer, The Wall Street Journal.