Name: Playbook - Juli Bauer Roth - Landmine Workout
Uploaded: 2024-02-24T21:26:48.286Z
Duration: 60 min
Description: Landmine Workout

Robyn

Great workout! I love the variety of workouts within this program. There’s no way to get bored.

Julie

Great full body - sweat dripping - efficient workout!

Carrie

I got another workout for you and you only need a landmine attachment (or corner wall) and a barbell! This is a perfect workout for a busy gym so you can stay put instead of running all over the place!

3 rounds of:
10 landmine single leg hip thrust with pulse, each side
10 side lying hip raises, each side

3 rounds of:
16 landmine rotations
15 landmine half kneeling single arm press, each side

4x8 landmine hack squat

4 rounds of:
10 landmine single leg deadlifts, each side
10 landmine single arm bent over row, each side

2 rounds of:
14 dead bugs
20 lying leg raises
10 bird dog crunches, each side

With band wrapped around legs, right above the knee, plant one foot on the ground then the other foot will press out to the side, then out at an angle to the side, then straight back. All 3 movements = 1 rep

3 point banded toe taps

- Step one foot behind you and lower down until your back knee is close to the ground 
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side

Reverse step lunges

- Begin to rotate leading with the eyes, head and shoulder as far as possible down toward the hand. Then reverse the motion leading with the eyes, head and shoulder rotating upwards as far as possible. Maintain position of opposite arm with elbow extended while moving in both directions and keep the lumbar, thoracic and cervical aligned during rotation.

Quadruped T-spine rotation

Warm-up

3 rounds of:
10 landmine single leg hip thrust with pulse, each side
10 side lying hip raises, each side

- Place a barbell in a landmine attachment or between two plates or up against the corner of a wall
- Load the bar then rest your back up against the bench and set your feet underneath your knees
- Place a bar pad on the end of the olympic bar.
- The bar should sit on the hip closest to the bar.
- Raise one leg off the floor, brace your abs, tuck you chin, and drive through your heel to raise your hips. Focus on getting full hip extension while posteriorly tilting your pelvis. Once you get to full extension, repeat with one pulse of the hips. 
- Lower the landmine back to the start position, then repeat for desired reps.

Landmine single leg hip thrust with pulse

- Lay down on your side with your legs stacked. Prop yourself up by placing your elbow and forearm flat onto the ground, with your arm pointed away from you. 
- Stack your elbow under your shoulder. Bend your knees to a 90-degree angle so that your feet are behind you, keeping them stacked.
- Keeping your feet together and core engaged, raise your hips straight up from the ground. 
- Keep your body in line throughout the movement. In the same motion, contract your glutes to lift your top knee towards the ceiling, keeping your bottom knee on the floor. Pause and lower yourself back down to the starting position.

Side lying hip raises

Landmine Glutes

3 rounds of:
16 landmine rotations
15 landmine half kneeling single arm press, each side

- Place your feet slightly wider than shoulder width and position a barbell in a landmine attachment.
- Grasp the end of the barbell by your side with both hands overlapping.
- Rotate your shoulders and keep the arms locked out while allowing the end of the barbell to rotate around your body.
- Repeat in the other direction

Landmine rotations

- 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

Landmine shoulders & core

Go for a slow tempo on the these. Slow and controlled on the way down, and quick to stand

- Place one end of a barbell into a corner or in a landmine attachment. Facing away from the bar, place the other end on one of your shoulders, pressing back up against the plate 
- Inhale and brace your core lightly. Squat down as deep as possible with good technique.
- With control, stop and reverse the movement, extending your hips and legs again until you are standing up.

Landmine hack squat

4 rounds of:
10 landmine single leg deadlifts, each side
10 landmine single arm bent over row, each 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

- 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

Landmine hamstrings & back

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Deadbugs

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

- Kneel on the mat on all fours. Reach one arm long, draw in the abs, and extend the opposite leg long behind you.
- Bring the elbow and knee in towards your center as you round your back remember to draw in your abs. Repeat for desired number of reps then switch sides.

Bird Dog Crunches

Core finisher

Kneeling hip flexor stretch

Child’s Pose with Reach to Each Side

- Begin on your hands and knees
- Round your back and tuck your chin
- Arch your back and look forward

Landmine Workout

Community

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