Name: Playbook - Nini Muñoz - Dumbbell & Landmine
Uploaded: 2024-03-20T13:55:49.430Z
Duration: 40 min
Description: Dumbbell & Landmine

Take your body through a full body workout using a barbell and plates

If you are a beginner/ intermediate start with barbell only.

- Holding the end of the landmine bar in goblet position with feet shoulder width apart
- Push your hips back and down as you lower
- Reach parallel and push through your heels to stand up
-extend arms as you push up

Landmine goblet squat with shoulder press

- Hinge forward to a bent over positioning over bar
- place the triangle row attachment on the bar behind the plates and row it up engaging your back throughout the movement 
- Lower the bar back down with control
- Complete desired reps then repeat on the opposite side

Landmine bent-over rows

- Start a few inches away from the box with a dumbbell in your hand and one hand on a support 
- Place one foot up on box and press through your heel to bring yourself up and back down slow and controlled, tap toes to floor to come back up

Dumbbell box step ups

- Begin in kneeling position and brace your core
- With your elbows slightly in front of you 
- Press the end of the landmine barbell up engaging your upper chest and lower it to each side of head 
- Lower with control 
 
-reps depend on weight being used 

-heavier weight, less reps 
-lighter weight, more reps

Kneeling landmine press

- Holding the end of the landmine bar in goblet position
- Step back and lower down (the further back leg lunges more glute focus) (the closer the lunge, a 90 degree angle, more quad focus) 
- Stand back up by pushing through your heel, bringing your back leg in and lifting the knee forward 
- Repeat the sequence for reps
- Complete desired reps then repeat on the opposite side

Landmine goblet reverse lunge

- From a low plank position
- Bring one knee out and forward up to your elbow
- Return to starting position and repeat on the opposite side

Low plank knee to elbows

Dumbbell & Landmine

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Summer

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Omggggg. First time using TRX...Holy cow, thanks Nini😅

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Crystal Hernandez

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Getting heavier on the weights! So exciting! All I think is “What would Nini do?”  It keeps me motivated!

Amazing! I’m sweating so hard! Thank you NiNi!

Dumbbell & Landmine

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