3-minute-circuits--1

1. Landmine Ground to Press

Video on how to do it

  • 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.

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