1. Landmine Ground to Press
- Reps: 6 reps/side
- Instructions: Start with the landmine barbell end in one hand, squat down while keeping the barbell close to your body, and then drive up to a standing position. Press the barbell overhead in a controlled manner.
- Rest: 60-90 seconds between sets.
- Sets: 3-4 sets.
2. Heavy Dumbbell Rows
- Reps: 6-8 reps/side
- Instructions: Using a bench for support, hold a heavy dumbbell in one hand. With a neutral spine, row the dumbbell towards your hip while keeping the elbow close to your side. Control the weight on the way down.
- Rest: 60-90 seconds between sets.
- Sets: 3-4 sets.
3. Double Cleans
- Reps: 10 reps
- Instructions: Start with dumbbells at your sides. Explosively clean them up to shoulder level, dropping into a half squat as you catch the weights. Ensure you maintain a neutral spine and use your hips for momentum.
- Rest: 60-90 seconds between sets.
- Sets: 3-4 sets.
4. Landmine 180s
- Reps: 10 reps/side
- Instructions: Hold the end of the landmine barbell with both hands. Keep your arms extended and rotate the barbell from one side of your hips to the other in a controlled, sweeping motion. Engage your core throughout.
- Rest: 60-90 seconds between sets.
- Sets: 3-4 sets.
5. Swings
- Reps: 15 reps
- Instructions: Hold the end of the landmine with both hands or a plate. Hinge at the hips, driving the hips back, and then explosively swing the barbell up to shoulder height. Keep your back flat and use your hips for power.
- Rest: 60-90 seconds between sets.
- Sets: 3-4 sets.
Rest between exercises: 1-2 minutes.
