Name: Playbook - Juli Bauer Roth - Landmine & Stability Ball Workout
Uploaded: 2024-04-27T16:18:40.513Z
Duration: 40 min
Description: Landmine & Stability Ball Workout

Equipment needed:
✅ stability ball
✅ barbell 
✅ landmine attachment 

Warm-up:
2 rounds of:
10 plank jumps
10 90/90 hip stretch with extension
6 single leg downward dog to pigeon stretch 
14 plank shoulder taps
8 push ups
10 stability ball pass throughs 

Workout:
3x20 Landmine Single Leg Deadlifts, 10 each side

3 rounds of:
10 Kneeling Landmine Single Arm Press (R)
10 Kneeling Landmine Single Arm Press (L)
12 Stability Ball Pikes

3 rounds of:
10 Landmine Bent Over Single Arm Row (R)
10 Landmine Bent Over Single Arm Row (L)
20 Stability Ball Hamstring Curls

4 rounds of:
30 Stability Ball Twists with Knee Tuck
10 Stability Ball Roll Outs

Cool down:
2 rounds of:
10 quad to hamstring stretch
5 quadruped t-spine rotation, each side
:30s quadruped adductor stretch, each side 
6 tricep stretch
:30s double arm stretch

Plank jumps

90/90 hip stretch with hip extension

Single leg downward dog to pigeon stretch

Plank shoulder taps

Push Ups

- Start on your back with a stability ball held between your hands straight up over chest and legs straight up over hips.
- Slowly lower arms behind head and legs toward floor until you are in a V-shape. Tighten abs to keep low back pressed into the floor.
- Pull hands and feet back to start and pass ball to your feet. Lower to a V again and return to start passing back to hands.

Stability ball pass throughs

Warm-up

10 reps per side 

- Stand perpendicular to a barbell in a landmine attachment.
- Grasp the end of the bar with one hand and stand tall.
- Begin the RDL by lifting one foot, unlocking your knee, and slowly hinging back into your hip, keeping hips square 
- Push through the floor and extend the hip as you return to the starting position.

Landmine single leg deadlifts

- Grab the end of the barbell with your right hand.
- Get down into a kneeling position with your right knee down on the ground and your left foot forward.
- Bring the barbell down to your shoulder and then push it straight up in the air.
- Bring it back down to shoulder height. This completes one repetition.

Landmine half kneeling single arm press (R)

Landmine half kneeling single arm press (L)

- Raise your hips
- Engage your abs as you are your hips
- Keep your legs as extended as possible

Stability ball pikes

Shoulders & Core

- Place a barbell in a landmine attachment or in the corner of a wall.
- Stand on the side of the barbell, parallel to it
- Push your hips back and slightly bend your knees, hinging at your hips. 
- Grab the end of the barbell
- Pull your shoulder blade back first then pull the elbow back
- Lower the weight back down the repeat

Landmine single arm bent over row (R)

Landmine single arm bent over row (L)

- Lying on your back with legs straight and heels on top of stability ball
- Raise your hips so your body is straight
- Roll the ball towards you by bending your knees
- Roll the ball back out by straightening your legs

Stability ball hamstring curls

Back & Hamstrings

- Start with your feet off the ground
- Rotate from one side to the other
- Extend and bend the leg as you rotate from side to side

Stability ball russian twist w/ knee tuck

Stability Ball Roll Outs

Core Finisher

Quad to hamstring stretch

Quadruped T-spine rotation (R)

Quadruped T-spine rotation (L)

Quadruped adductor stretch (R)

Quadruped adductor stretch (L)

- Reach your hand behind your head
- Grasp your elbow and gently pull
- Hold for 10 to 20 seconds, then switch sides

Tricep stretch

- Stand tall with feet shoulder width apart
- Lift arms to your side to your rear, and interlock your fingers with your palms facing each other.
- Push arms back and ups until you feel the stretch in your chest, and hold stretch

Double arm chest stretch

Cool down

Landmine & Stability Ball Workout

Sara

Dumbbell Upper Body

Hamstrings

Shoulders

Great little burner! The METCON was a beast, but so good!

Rachelle

CrossFit Style Workout

Alice

Maureen

Dumbbell Full Body

Hamstrings & Glutes

Love!!!! The chin ups are harder than I thought…so it’s my goal to get them unassisted!

Valerie Grogan

Biceps & Triceps

LOVED!!!!! It hit all the spots for a full body 🙌🏼

Gym Full Body

Thanks for exposing my glute weakness with the single leg hip thrust! Got something to work at!

Braden Torrez

Great workout on a snowy day when I couldn’t get to the gym

Jennifer

Dumbbell Lower Body

Quads

Kettlebell Cardio

Upper/Lower Split

Karyl

Shoulders, Chest & Triceps

Bodyweight Lower Body Workout

Great burner!! Arms and legs/glutes will be sore tomorrow!

Glutes

TRX Upper Body & Core

Loved this workout! Hit all the good spots for tanks/sleeveless shirts!!

Bodyweight Travel Workout

Triceps & Back

Legs

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Carina

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Kristine

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Chest & Shoulders

26-min Dumbbell Lower Body

Gym Biceps & Triceps

Gym Back

Bodyweight Workout

Core Starter

Really really tough ! But really really good !💪🏾

Larissa

Angie

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Gym Split Day

30-min Upper Body

Gym Lower Body

15-min HIIT

Whoo!!! That METCON was a humdinger, but sooo good!

Nikki

Nichole

Diana

Erica Cerami

Limited time today - this is just what I needed to stay in track !  Thank you

Carrie

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ABS ABS ABS

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Great one! I’ll I love a good KB workout! Thanks!

Landmine & Stability Ball Workout

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