POWER
LANDMINE WORKOUT
4-6 Rounds. Conduct a “pre” round with no weight added to the barbell to determine your optimal training weight – a weight that will be challenging but not so heavy as to break your good form.
- Bent Over Landmine T-Bar Row w/ Band x 8
- Landmine Split Squats x 8 (each side)
- Landmine Clean + Press x 8 (each side)
- Single Arm Landmine Meadows Row x 8 (each side)
- Single Arm Landmine Floor Press x 8 (each side)
- Landmine Squat + OH Press x 8
CORE – 6-20-10
6 SETS / 20 seconds of work / 10 seconds rest. Perform exercise 1 for 20 seconds followed by 10 seconds of rest. Perform exercise 2 for 20 seconds followed by 10 seconds of rest.
WARM UP
- Walkout Complex x 5 (Bear Crawl Walkout -> Push Up -> Straight Leg Walkin -> Pike Fold/Hold -> Deep Squat/Hold)
- Lunge Complex – Front/Lateral/Back x 5 (each side)
- Plank Shoulder Taps x 30 sec
DECOMPRESSION
- Child’s Pose with Reach x 30 seconds (each side)
- Band Hamstring Stretch x 60 seconds (each side)
- Pigeon Stretch x 60 seconds (each side)
- Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.
